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Tags Archives: group classes

18 Jan
0

Mobility

By: sogoCF14 – category: , – January 18, 2018

Conditioning: EMOM x 12min :30 cal Row/Bike/Ski :30 rest Mobility: 20min Conditioning: EMOM x 5min – 9 Burpees 20 Straight-Leg Situps 160 Flutter Kicks 20 Straight-Leg Situps EMOM x 5min – 7 Double Burpees 20 Straight-Leg Situps 160 Flutter Ki ... Continue Reading

03 Jan
0

Jackie is my WCW

By: sogoCF14 – category: , – January 3, 2018

Conditioning: “Jackie” 1000m Row 50 Thrusters#45/35 30 Pull-ups Skill: 50 Lunges 40 GHDSU 30 MBC 20 S T2B 10 Single Leg RDL/leg

02 Jan
0

Here We Go.

By: sogoCF14 – category: , – January 2, 2018

**NEW LOCATION** 11012 Richardson Road Ashland, VA 23005 **NORMAL SCHEDULE BEGINS** Weightlifting: find max – 3-position snatch. floor.below knee.above knee Conditioning: 5 RFT – 50 DU 5 BMU

13 Dec
0

WCW – who’s it gonna be?

By: sogoCF14 – category: , – December 13, 2017

Core: 3 Rds – 10 Supermans -> :10 Superman Hold 10 V-Ups -> :10 Hollow Body Hold 10 Plank Crunches 10 Weighted GH Bridges   Conditioning: “KAREN”

22 Nov
0

Partner Cleans

By: sogoCF14 – category: , – November 22, 2017

Strength: 3RM Push Press   Conditioning: You and a Partner Complete AMRAP x 15min – Clean and Jerks 30#95/65 – 30#135/95 – 30#155/105 – 30#175/115 – 30#185/135