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OPEN: 5:30am - 8:00pm MON - SAT
CALL US: 904-556-1052
OPEN: 5:30am - 8:00pm MON - SAT
CALL US: 904-556-1052
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Apr
23
2017

Monday – 250m Row Sprints

  Warm Up: 800m Run – then… 3 Rds of: :20 sec handstand 20 Jumping jacks :20 sec hang from rig 20 PVC Pass throughs Skill: Erg biomechanics breakdown – warm up stroke vs. “go-go” stroke Spend 5 minutes breaking this down… WOD:  Monday – 250m Row Sprints...

Apr
22
2017

Saturday-SOS

Warm Up- coaches choice for 12 min   WOD(S)- Helen- 3 rounds 400M Run 21 KB Swings 12 Pull ups 2min rest between rounds   Rest 5 min   21-15-9 Wall balls burpees 2min rest between.  Attempt to go unbroken due to having lots of rest   Rest 5 min   3 rounds for time- 15 Lunges...

Apr
20
2017

Friday-KB work

Warm Up- 50 single arm rope waves 100 jump rope 50 Double rope waves 10 KB lunge in goblet position   WOD- 10 Right arm KB power cleans 50M Walk w/ KB above head 10 Left arm KB cleans 50M Walk overhead 5 rounds w/ 1min rest between rounds   Post WOD- 5 way band shoulder stretch

Apr
19
2017

Thursday-Deadlifts/Metcon/Core

Warm Up- 3 rounds of: 10 bend and bows 10 scorpian stretch per side 10 traveling single leg RDL 10 frankenstein walks Then 2 sets of 10 good morning w/ jump w/ 1 min rest between sets   Strength- Deadlift 4×10 use 50-60% of max focusing on form today.  Perfect Perfect form!!!   METCON...

Apr
18
2017

Wednesday-upper body strength/sprints

Warm up- 10min coaches choice warm up.  Warm up will include movement review for today’s strength   Strength- Super set DB flat bench press w/ Single arm bent over row 5×8 Go heavy as long as form and mobility allows Rest 5min 100 band pull-a-parts or 100 reverse fly’s with 3lb...