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Posts by Admin

05/05/19 Sunday

WOD “THE NCFIT CINCO” 5 ROUNDS FOR TIME 5 Hang Power Clean (155/105)|(115/75) 5 Front Squats 5 Thrusters 5 Shoulder to Overhead 5 Strict HSPU

May 4, 2019 / W.O.D.
04/29/19 Monday

Strength EMOM x 10 MINUTES MIN 1 – 2 Strict Muscle-Up or 5 False Grip Ring Pull-ups MIN 2 – :45 Double Under or Triple Under Attempts WOD FOR TIME… Continue reading

April 28, 2019 / W.O.D.
4/28/19 Sunday WOD

WOD 3 ROUNDS FOR TIME 40 KB Swings (53/35) 40 Box Jumps (24/20) 40 Hand Release Push-ups 400m Run

April 27, 2019 / W.O.D.
4/21/19 Sunday WOD

WOD “AVA” AMRAP x 20:53 400m Run 21 Ground to Overhead (95/65) COOL DOWN 5:00 SUNDAY FLOW STRETCHING 1:00 Child’s Pose 1:00 Saddle Cross-Arm (L) 1:00 Saddle Cross-Arm (R) 1:00… Continue reading

April 20, 2019 / W.O.D.
4/14/19 Sunday WOD

WOD – EVERY 5:00 FOR 6 SETS 250/200m Row 20 Tall Box Jump Overs (30/24) 15 DB Push Press (35/20) 5/5 Single Arm Ring Row After Party 10:00 HS Walk… Continue reading

April 13, 2019 / W.O.D.
01/13/19 Sunday WOD

EXTENDED WARM-UP 10:00 Turkish Get-Up Play Workout AMRAP x 25 MINUTES MODERATE PACE THROUGHOUT 500m Row 5 DBL KB DL (70/53) 50 Single Unders 5 DBL KB DL (70/53) 40… Continue reading

January 12, 2019 / W.O.D.
01/06/19 Sunday WOD

PARTNER WORKOUT, Teams of 3 FOR TIME 100 Cal Bike 100 DB Snatch (50,40) 200m Row (each)* 100 DB Snatch (50,40) 100 Cal Bike (30:00 Cap) *Workout must be completed… Continue reading

January 5, 2019 / W.O.D.
01/04/19 Friday WOD

EXTENDED SKILL 5:00 Double Under Tutorial 5:00 Push Jerk Progression WOD EMOM x 21 MINUTES Min 1 – 5 Hang Power Clean + 5 Push Jerk (155,105) Min 2 –… Continue reading

January 3, 2019 / W.O.D.
01/01/19 Tuesday WOD

HAPPY NEW YEAR! Holiday Week Class Schedule Monday – 5:00am, 6:00am, 4:30pm, 5:30pm, no 6:30pm Tuesday – Open Gym 10:00am to 12:00pm Only Wednesday through Sunday – normal schedule WOD 4 ROUNDS… Continue reading

December 31, 2018 / W.O.D.
12/30/18 Sunday WOD

PARTNER WORKOUT AMRAP x 7 MINUTES Partner 1 – 10 KB Swings (70/53) Partner 2 – Max TTB -Rest 3:00- AMRAP x 7 MINUTES Partner 1 – 10 Box Jumps… Continue reading

December 29, 2018 / W.O.D.