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Wednesday – 160706

Warmup Spealler Warmup CrossFit Warmup Endurance 4 Minute Tabata Calorie Row 2 Minute Rest 4 Minute Tabata Double Unders WOD 9 Minute Ladder 1-2-3-4-5-6-7-8-9…….. Pullup Box Jump 24/20

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Thursday – 160526

Most of you are probably familiar with a tabata style workout. This is a 4 minute workout with 8 rounds of 20 seconds of work followed by 10 seconds of rest. Occasionally, I’ll have an athlete ask if they can…

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Monday – 160104

Dani Kretzer Dani demo’d her undisputed prowess in the Burpee-Over-Fill-in-the-Blank” at the Tag Team Throwdown about month ago. She is just freaking good at them. It doesn’t mean the rest of us are bad at them. She is just very…

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Tuesday – 150922

Danielle Breece Danielle, I am SO stinkin’ proud of you. I’m proud of you for making a PR on your Clean and Jerk on Sunday. I’m proud of you for going 4 for 6 at your first Olympic Weightlifting Meet….

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Friday – 150501

This weekend, our Barbell Club team will compete at the first ever USAW Regionals! All the action will take place at Union Station. We just left the venue, and everything looks AWESOME! The team will be lifting alongside Kendrick Ferris,…

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Monday – 140414

Amy and Dan, debating whose turn it is to pull the sled. The other has to wash the dishes. Warmup 5 Minute Spealler Warmup Shuttle Run 1 Round CF Warmup Shuttle Run Double Under/Row/Mobility Strength Front Squat Find 1 RM…

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