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Movement Warm-up Set Coach’s choice A. Kettlebell Snatch Practice B. 4 Rounds AFAP: 40M Farmer Carry with 45lb/25lb bumper plates in each hand! 20 x
Monday 02062012
For those of you who are observant, you may have noticed that there are some members that are doing their own training outside of
Saturday 02042012
Movement Warm-up Set 5 x Min AMRAP 10 x Thrusters 10 x Broad Jumps 10 x Push ups A. SURVIVAL OF THE FITTEST Explanation of
Athletes Profile: Ron Citronowicz
1. In General what is your background Played college and professional tennis. Refused to step into a gym 2. Age, occupation 31, Physician Assistant in
Friday 02032012
Movement Warm-up Set -Line Drills -Junk Yard Dog -Snatch Progressions A. 20 Minutes of Snatch work This doesn’t mean you’re attempting a heavy 1 rep
Thursday 02022012
Movement Warm-up Set Line Drills 2 x Sets NFT 10 x Shoulder Touches or 20 second Handstand hold 10 x Kettlebell Cleans + Press
Wednesday 02012012
Movement Warm-up Set 3 x Sets NFT 10 x Kettlebell Snatches (5/5) 10 x Wallballs 10 x Strict Pull-ups A. Pull-up Progressions B. With
Tuesday 01312012
CFP – Olympic Weightlifting Class Description Whether you just want to brush up on your Olympic lifts for an upcoming Cross-fit competition, or you want
Monday 01302012
Movement Warm-up Set 2 x Sets NFT 10 x GHD sit-ups 1 x <-> Handstand walk 10 x Supermans 10 x Kettlebell swings (Russian)
Saturday 01282012
Movement Warm-up Set 3 x Sets NFT 10 x Push-ups 10 x Jumping Pull-ups 30 x Mountain Climbers A. Lynn 5 x Rounds for MAX
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