In fifteen minutes establish a one rep max back squat. then… With a continuously running clock do one power clean (135#/95#) the first minute, two power cleans the second minute, three power cleans the third minute… continuing as long as you are able. Use as many sets each minute as needed. Post rounds completed
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Altra Zero Drop Footwear Review So Charity and I have been wearing the Altra Zero Drop shoes for a little over a month now. We have worn them for WODs ranging from max effort power and Olympic lifts to a 10k and everything in between. Our final synopsis…both of us love them. They have surpassed [...]
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Five rounds for time of: 20 Pull-ups 30 Kettlebell swings, 1.5 pood 40 Double-unders Post time to comments.
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Three rounds for time of: Row 1000 meters Run 800 meters Post time to comments.
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I’m giving away some personal secrets letting this recipe out of the vault. However, my people (5:30 am) loved them, so I thought I’d give it up. 2 pastured eggs 2 Tbs maple syrup 1 Tbs. vanilla extract 1 1/2 c. almond flour 1/2 tsp. celtic sea salt 1/2 tsp. baking soda 1/4 cup raw macadamia nuts, [...]
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9 AM Class Three rounds for time of: 7 Muscle-ups 35 pound Dumbbell thruster, 21 reps Post time to comments. Don’t forget the baby shower For Brooke and Kris at 10AM after class. ALL are welcome!
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Deadlift 5-5-5-5-5 reps Post loads to comments. Compare to here.
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Three rounds for time of: 35 pound Dumbbell squat snatch, 15 reps, right arm 15 GHD sit-ups 35 pound Dumbbell squat snatch, 15 reps, left arm 15 Toes to bar Post time to comments.
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Ring Handstand Push Ups? Ring Handstand Push Ups are hard, can be dangerous and are not for everyone, but for those who are ready for them, have proper coaching on ways to mount and dismount the rings, and are looking for a new and challenging way to move their body though space they have a [...]
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Baby Shower! Don’t forget everyone, we have a baby shower this weekend! Come celebrate the miracle of new life happening right in our gym. Kris and Brooke are still going strong in the gym and looking great and slightly more pregnant than the picture above! We are celebrating them and their babies this Saturday at [...]
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