Monthly Archives: Dec 2017

Wednesday, December 20th

  Don’t miss Dave, Luke, Wes, Dave and Monte January 5th and 6th at the Fort Vancouver Invitational! Can Smiling While Exercising Improve Performance? NY Times A) Not For Time 15-12-9-6-3 Romanian Deadlift 185/115 Strict Press 75/45...

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Monday, December 18th

A) 3 sets of: Overhead Squat x 6-8 reps Rest 45 seconds Ring Rows x 10-12 reps  Rest 45 seconds Farmer’s Carry x 100 feet each arm Rest 45 seconds B) For Time: 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Overhead Squats (95/65) 20...

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Saturday, December 16th

A) Four sets of: Bench Press x 4-6 reps Rest 30 seconds 45-60 second Side Plank each side Rest 60 seconds Build to a tough 4-6 reps B) “Open 12.3” 18 minute AMRAP 15 Box jumps 24/20 12 Push press 115/75 9 Toes to bar A) 15 minutes to...

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Friday, December 14th

Breaking the Bar from the Floor Catalyst Athletics 4 sets of: Back Squat x 5 reps  Rest 60 seconds Chin-Ups x 6 reps  Rest 60 seconds Landmine Row x 8 reps each arm  Rest 60 seconds B) 3 Rounds, Not for Time: 10 Strict Toes to Bar 20 Romanian...

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Thursday, December 14th

More Research Suggests That Active Kids Perform Better Academically BarBend A) In teams of 3: 25 Minute AMRAP 70/50 Calorie Row, 70 Bar-Facing Burpees, 70 Calorie Assault Bike  60/40 Calorie Row, 60 Bar-Facing Burpees, 60 Calorie Assault Bike ...

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Tuesday, December 12th

Weightlifting: Working with the PVC -CrossFit Journal A) 3 sets of: Deadlift x 5 reps  Rest 45 seconds Farmer Carry x 150 ft Rest 45 seconds Push-up x max reps Rest 45 seconds Build on the deadlifts to a heavy set.  B) Every 6 minutes, for 18...

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Monday, December 11th Test Week

                                        Teens classes begin Monday, December 18th. Foundations begins Monday, January 8th What Is Pain and Why Do We Experience It?- Girls Gone Strong A) Three sets of: Hang Power Snatch x 5 reps Rest 60

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