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Standard Class:
President’s Day- No Class

3:10-3:15- Warm-up
3:15-3:30- 10 min. EMOM:  1 power clean + 2 push press
3:35-3:50- WOD:
4 rounds of:
20s of pull-ups, 10s rest
20s of push-ups, 10s rest
Then View full article »

Great story about how you’re never too old to be active:

91-year-old inspires his whole gym, works out in his ‘comfortable’ overalls

Working out in overalls is a practical choice, Lloyd Black said.

Standard Class:

3:10-3:20- “Snatch” warm-up game
3:20-3:35- 10 EMOM, 3 back squats
3:40-3:55- WOD:
With a partner, as many reps as possible in 10 min of: View full article »

Standard Class:
3:10-3:15- CF Dodgeball
3:15-3:30- 10 min EMOM:
2 deadlifts View full article »

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 »