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W.O.D.

06/11/14 Wednesday WOD

Warm up Squat Push ups Bicycle crunches OHS Burpees Strength Bench Press, Week 2 3 x 3 WOD 7 Power Snatch (95/65) 7 Box Jumps (24/20) 7 RFT After Party … Continue reading

June 10, 2014 / W.O.D.
06-10-2014 Tuesday Workout

Warmup 1min Jump Rope 15 Pushups 15 Box Jumps x 3 Rds 1min Plank 30 Bicycle Crunches 30 Flutterkicks 30 Back Ext x 2 Rds Skill Jerk / Shoulder to… Continue reading

June 9, 2014 / W.O.D.
06/09/2014 Monday WOD

Warm up CF 200m Run Backwards CF Strength Week 2 Back Squat WOD 4RFT 200m Run 20 DB Push Press 20 DB Weighted Lunges 20 DU After Party 10 MB… Continue reading

June 8, 2014 / W.O.D.
06/07/14 Saturday WOD

First week of the Granite Games! WOD FRAN!

June 8, 2014 / W.O.D.
06/06/14 Friday Workout

Group Warmup Butt Kickers High Knees Lunges Inch Worms w/ Pushup x 3 Rds Skill/Strength 12min EMOM – Muscle Ups – Transitions – Dips Workout 250m Row 25 KB Swings… Continue reading

June 5, 2014 / W.O.D.
060514 Thursday WOD

It’s Thursday ALREADY?? Geez, time is flying by! Don’t miss out on another month or another week of bad eating habits. Join us for the BTCF Nutrition Clinic on Sunday… Continue reading

June 4, 2014 / W.O.D.
06-04-2014 Wednesday Workout

Instructor Led Warmup 500m Row or 400m Run 15 Squats 15 PVC Good Mornings 15 PVC Thrusters 15 Squats Group Mobility 4min High Intensity Warmup – Jumping Jacks, Burpees, Mountain… Continue reading

June 3, 2014 / W.O.D.
06-03-2014 Tuesday WOD

Margaret’s Birthday WOD…she’s young at heart, folks! Jillian and I were thinking of how to incorporate some things Margaret loves and hates into this WOD. And to her credit, I… Continue reading

June 2, 2014 / W.O.D.
06-02-2014 Monday Workout

Happy June! Time for summer and squatting! Strength Week 1 of Strength Cycle: Back Squat Warmup Set (Ex: 10 Reps at 40%) 5 x 65% of Working Max 5 x 75%… Continue reading

June 1, 2014 / W.O.D.
05-30-2014 Friday Workout

Warmup Strength 3 x 5 Press 5 x 5 Push Press Skill 20min Instructor Led Split Jerk Technique Workout AMRAP of: 5 Box Jumps 10 Jumping Lunges (R=1, L=2…) 15… Continue reading

May 29, 2014 / W.O.D.