progenex logoPROGENEX products are specifically formulated for the highest level of athletes—both professional and recreational. Today, NFL, NBA, NHL and MLB players alike have felt the PROGENEX difference. Add to that Olympic skiers, North Pole expeditioners, CrossFit Games champions and a host of other athletes who all say the same thing: PROGENEX is legit!

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7-7-15

STRENGTH – Snatch
10 min EMOM – 2 Hang Squat Snatch

CONDITIONING
(3x)
2:30 work – 60 seconds rest
2 Turkish Get Ups on right then left side (53#/35#)
AMRAP Burpee Box Over (20″)

ENDURANCE WOD’s
CF On Day: 8x 20 sec sprint 10 sec rest – cover as much distance as possible
CF Off Day: 40 min tempo run @ 85% of your 5k pace

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7-6-15

STRENGTH – Back Squat
12 min to find your 5 RM

CONDITIONING
(3x)
7 Deadlift (255#/185#)
21 Push-up
400m run

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7-3-15 – Two Classes tomorrow

We’re going to celebrate Independence Day a day early and you will need to choose a HERO WOD!  We will be holding three class on Friday. 6:00 am and 7:30 am.  If you’re coming be prepared and have one in mind.  You can see one list HERE and another list HERE.

If you would like to do the same one you did last year or see what other chose last year, you can check that out here.

abe-lincoln-quote

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7-2-15 – 13.1

13.1
17 min AMRAP
40 Burpees
30 Snatch (75#/45#)
30 Burpees
30 Snatch (135#/75#)
20 Burpees
30 Snatch (165#/100#)
10 Burpees
Snatch (210#/120#)

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7-1-15 Stacey 15.1

stacey-kbswingStacey 15.1
6x
12 lb swing (53/35)
12 box jump (24/20)
5 deadlift (205/135)
Coaches challenge (225/155)

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6-30-15

STRENGTH – Clean and Jerk
10 min EMOM
3 reps EMOM @ 70-75%

CONDITIONING
(3x)
25- Sit-up
400m row
15-T2B
30 DBL (4:1 Singles)

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6-29-15

STRENGTH – BACK SQUAT
2 reps EMOM for 8 min @ 80% (16 total reps)

CONDITIONING
(3x)
20 Walking Lunge
15 Push-ups
200m run

Coaches Challenge
plate on the Walking Lunge and Push-ups
400m runs

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