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Standard Class Monday
3:10-3:15- Kettlebell tap race
3:15-3:25- 10 min EMOM: 2 power cleans View full article »

Marathon Training:

5K time trial

For time:
800m run
50 box jumps (24/20)
25 power cleans (135/85)
50 double-unders View full article »

Standard Class Monday
3:05-3:12 – CrossFit Dodgeball
3:15-3:30- EMOM 10 minutes: Back Squat 3 reps @ 70%
3:30-3:50- Partner WOD:
30 Pull-Ups (hardest progression possible where you can do no more than 8 consecutive reps—even strict, chest-to-bar, L-sit if you can do it)
50 Wall Ball Shots
50 Sit-Ups
100 Kettlebell Swings
Perform every two minutes: 10 Burpees View full article »

2 mile time trial


Pose hold drill: 2x 10-20 seconds each leg; focus on using balance rather than muscular effort to keep pressure on the ball of your foot; finish with 20m jog focusing on running pose
Springiness Position wall-fall drill: Get in springiness position standing 3 ft from wall.  Fall by moving hips forward over balls of the feet.  Maintain springiness position as you fall forward keeping ankles loos.  Catch yourself with your hand.  Repeat until you are comfortable letting go and falling.
Timber drill: 10x each leg; fall forward out of pose, keeping body vertical as hips move forward over your support foot; finish w/ 20m jog focus on falling
Change of support drill: 10x each leg; finish w/ 20m jog focus on pulling
View full article »

Standard Class Monday

3:10-3:20- Toe-touch game
3:20-3:25- Instruct plank
3:25-3:50- Partner WOD:
20-minute EMOM:
5 thrusters (95/45)
5 burpees over the bar
*Each partner has one minute to finish the reps; while Partner A completes the reps, Partner B holds a plank at top of the push-up. If the partner holding a plank drops out, the partner performing the reps must wait until the plank is established again.  Switch every minute.
3:55-4:05- Hip Mobility View full article »


Great job everyone!  This year’s competition was really exciting with the top 3 spots coming down to the final event.

The top 10 women from the annual event are: View full article »