October 9, 2017
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Tuesday, 10/10

Warm Up 3 Rounds 6 Pause Squats 6 Rev Hand Spider Lunges 6 Squat to Bootstrappers 6 Jump Squats 1 Min Death Stretch/side 1 Min Band Super Front Rack Stretch/ side Strength Clean (25 Min) Prep: 2×1 Pause Extension+2 Hang Hi Pulls+ 1 Hang Power Clean 2x 1 Hang Hi […]
September 22, 2017
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Saturday, 9/23

Warm Up 3 Rounds 10 Pause Squats 10 Reverse Hand Spider Lunges 10 Jump Squats 10 Alt Dead Bugs 1 Min Band Super Front Rack Stretch/ side 1 Min Death Stretch/side Strength Clean Prep (12 Min) 2x 2 Hang Hi Pulls+ 2 Hang Power Clean+ 4 Front squats 2x 1 […]
December 30, 2016
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Saturday, 12/31 – New Year’s Eve

Warm-Up 3 Rounds 6 PVC Dislocates 6 PVC OHS 6 Rev Hand Spider Lunges 6 Alt Samson Lunges then, 1 Min Single Leg Flexion/side 1 Min Standing Band Lat/Tri stretch/side Strength 1 – Snatch (25 m) Prep: 3 x 1 Pause Ext + 2 Hang Hi-Pulls + 2 Hang Power […]
December 16, 2016
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Saturday, 12/17

Warm-Up 3 Rounds of 10 Squats 10 Arm circles (each direction) 10 Wrist Circles (each direction) 10 Reverse Hand Spider Lunges Strength – Clean and Jerk (35 min) Prep: 2 x 2 Pause Extensions + 2 Hang Hi Pulls + 2 Hang Power Cleans + 4 Front Squats + 4 […]
December 10, 2016
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Sunday, 12/11

Warm-Up 3 Rounds of 10 Squats 10 Reverse Hand Spider Lunges 10 Arch Rocks 10 Alt Samson Lunges then, 1 Min Standing Band Lat/Tri Stretch 1 Min Death Stretch/ side Strength 1 – Cleans (25 Min) Prep: 2 x 1 Pause Extension + 2 Hang High Pull + 2 Hang […]
December 2, 2016
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Saturday, 12/3/16

Warm-Up 3 Rounds 5 Pause Squats 10 Arm circles (each direction) 5 Squat to Boot Strappers 10 Wrist Circles (each direction) 5 Jump Squats 10 Reverse Hand Spider Lunges Clean and Jerk Complex (35 min) Prep: 2×2 Pause Extensions+2 Hang Hi Pulls+ 2 Hang Power Cleans+ 2 Push Press 2×1 […]
November 25, 2016
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Saturday, 11/26

REMINDER: Holiday Hours for Saturday, 11/26 – Boot Camp class at H St (9am) will continue as normally scheduled – All CrossFit classes at both locations will continue as normally scheduled – Open Gym at both locations is until 2pm ONLY – Base Camp classes at both locations are CANCELLED […]
October 28, 2016
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Saturday, 10/29

Warm-Up 4 Rounds of 8 Pause Squats 8 Reverse Hand Spider Lunges 8 Jump Squats 8 Alt dead Bugs then, 1 min Band Super Front Rack Stretch/side Strength – Clean (25 Min) Prep: 2 x 1 Pause Extension + 2 Hang Hi Pulls + 1 Hang Power Clean 2 x […]
October 16, 2016
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Sunday, 10/17

Warm-Up 3 Rounds of 10 Squats 5 Squat to Boot Strappers 10 Reverse Hand Spider Lunges 5 Rolling Split Straddles then, 1 Min Standing Band Lat/Tri Stretch 1 Min Death Stretch/ side Strength – Cleans/Clean Extensions/Front Squats Prep: 2 x 1 Pause Extension + 2 Hang High Pull + 2 […]