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  • 06/02/2019 Sunday Workout

    WORKOUT 5 ROUNDS FOR REPS 1:00 KB Swings (53/35) 1:00 Box Jumps (24/20) 1:00 DB Cleans (50/35) 1:00 Cal Bike -REST 1:00- *FGB Style

  • 5/26/19 Sunday WOD

    WOD EVERY 11:00 X 3 SETS 250m Row 40 Double Unders 30/20 Cal Bike 40 Sit-ups 30/20 Cal Bike 40 Double Unders 250m Row PRE-MURPH ROLLOUT Spend 8:00 Rolling Lats,… Continue reading

  • 5/23/19 Thursday WOD

    WOD TABATA 8 Sets, :20 Work / :10 Off Tabata 1 – Bike Tabata 2 – Lunge Tabata 3 – Toe-to Bar Tabata 4 – Push-up Tabata 5 – Pull-up… Continue reading

  • 5/21/19 Tuesday WOD

    Build to heaviest WOD weight Power Clean 2 Sets of 3 Singles *Rest as needed b/t Sets WOD 20 Power Clean (135/95) 15 Burpee 15 Power Clean (155/105) 15 Burpee… Continue reading

  • 05/19/2019 Sunday Workout

    Good luck to everyone running the CLE Marathon Races this weekend! WORKOUT 3 ROUNDS FOR TIME 400m Run 50 Sit-ups 25 Power Snatch (75/55) After Party Challenge -OR- 3-4 SETS FOR… Continue reading

  • 05/12/19 Sunday Workout

    “GI Jane” 100 Burpees Pullups For Time / 20min Hard Cap Ps. Ever done Jillian’s birthday workout? This was what started it all (and you have two months to get… Continue reading

  • 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

  • 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

  • 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

  • 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

 

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  • 03/23/2025 Sunday Workout

    WARM UP1 ROUND1:00 Cardio Choice5 Up Dog to Down Dog10 Alt Piked Toe Tap3/3 Groiners with a Twist10 Superman Lifts10 Hollow Rocks Into 2 ROUNDS1:00 Cardio Choice10/10 DB/KB Deadlifts +… Continue reading

     
 

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