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An easy one this week, same for all levels.  REMEMBER, it’s DARK, even at 4:30pm… Please wear bright, reflective gear and pack a headlamp for the season. Leave it in your car so you are ready for class or for running. Rx/Fitness/Performance 1min ON, 15sec easy jog, 1min rest 2min ON, 30sec easy jog, 1min...
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Squat Program: Week 14 8 x 2 x 60% (8 sets of 2 reps at 60% of your 1 rep max) 2 Fer 1’s Just when you think wall balls couldn’t get any spicier, we introduce to you the 2 for 1. Instead of twiddling your thumbs waiting to receive the ball while it is...
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Deadlift Week 13: 3 x 5 x 85% ( 3 sets, 5 reps at 85% of your 1 Rep Max) The KBS Do you understand the mechanics of the Kettlebell Swing? If not, I recommend getting familiar with major points of performance.  Why not learn how to make a movement easier?!  Take a look! (Yes,...
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FREE TRIAL THURSDAY means a WOD that’s perfect for people walking through the door for the first time.  There are 3 great things about this WOD, making it perfect for new CrossFitters: What Better Way To Start Cross Fit then with an introduction to ‘The Girls’ All Body Weight Movements CrossFit is Scalable Fitness making this...
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The Tall Clean By Catalyst Athletics Standing tall with a clean-width grip, the bar hanging at arms length and the feet in the pulling position. Shrug the bar up pulling the elbows high and outside and pull yourself down as quickly as possible while replacing your feet flat on the floor in your receiving position. Notes: Athletes...
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