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Tuesday September 15, 2015 “Free Standing”
Warm Up: 1000m Row/800m Run Coaches Choice Skill/Strength: 12 Min EMOM Even: 3 Muscle Ups or 7 Ring Dips Odd: 7 Back Squats 185/135 WOD: “Free Standing” 1000m R0w then any way possible 100 Double...
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The Strength of Love: Young and the Brave Event at C Street
Hello Everyone! C Street is hosting a Young and the Brave CrossFit competition event! Here are the details: Co-ed teams of 3, any combination of male and female Rx’d and Mod divisions This is a...
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Wednesday September 16, 2015 “
Warm Up: 1000m Row/800m Run Coaches Choice Skill/Strength: 20 Min to work on Clean or Snatch WOD: “Going the Distance” 10min AMRAP: 5 Wall Ball 5 Step Ups 2 T2B 2 Wall Walk Add 5 each round to first...
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Thursday September 17, 2015 “All the Weights”
This Friday no Class at 5:30 due to FNL!!! Warm Up: 1000m Row/800m Run Coaches Choice Skill Strength: 8-6-4-2-2-4-6-8 Strict Press Strict Pull Ups Russian KB Swings (add weight if necessary) WOD: “All...
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Friday September 18, 2015 “Jump High for Friday!”
Friday Night Lights is TONIGHT!!!!! Warm Up: C Street Row/Run Coaches Choice Skill/Strength: 5 x 5 Squat Jumps in Place fro Height the 50m Sprint WOD: “Jump High for Friday!” 3 Rounds: Overhead with...
View ArticleSaturday September 19, 2015 “Your Turn”
Thanks to all who came out to FNL!!! Super Fun!! Congratulations to all the people who participated and to the Winners!!!! See you all next Time!!! Warm Up: 1000m Row/800m Run Coaches Choice...
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Monday September 21, 2015 “Big 10”
Friday Night Lights was AWESOME!!! Warm Up: 1000m Row/800m Run Coaches Choice Skill/Strength: Front Squat: 3-3-3-3-3-3-3 During this time 5 x 10 Russian KB Swings WOD: “Big 10” 5 Rounds: 10 HSPU 10...
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Tuesday Sept. 22 “Reach for the Stars”
Make sure to sign up for the Young and the Brave Event! Tell your friends and family! Warm Up: 1000m Row/800m Run Coaches Choice Skill/Strength: 15 Min Practice of: Snatch or Clean Jerk WOD: “Reach...
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Wednesday September 23, 2015 “I Love Ropes”
Warm Up: 1000m Row/800m Run Coaches Choice Skill/Strength: Strict Press or Strict HSPU 10-8-6-4-2-4-6-8-10 Paired with Strict Pull ups or Strict Ring Dips 8-6-4-2-4-6-8 WOD: “I Love Ropes” 3 Rounds: 6...
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Thursday September 24, 2015 “Beefcake Madness”
Warm Up: 1000m Row/800m Run Coaches Choice Skill/Strength: 7 x 50m Sled Sprint During this time 10 Turkish Get Ups WOD: “Beefcake Madness” 3 Rounds: 400m Row 14 Alt. Snatches 53/35 4 Muscle Ups* *sub...
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Friday September 25, 2015 “Strong Pull”
Warm Up: 1000m Row/800m Run Coaches Choice Skill/Strength: 10min EMOM Odd Min: 6 Deadlift 205/155 Even Min: Tabata Hollow Rocks WOD: “Strong Pull” 3 Rounds: 15 Wall Ball 12 Second L-Sit Hold 9 Push...
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Saturday September 26 “Pick your Poison”
Warm Up: 1000m Row/800m Run Coaches Choice Skill/Strength: Pick a Skill WOD: “Pick your Poison” 12 Min AMRAP: 8 S2OH 155/105 16 Step Ups 32 Double Unders
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Monday September 28, 2015 “Countdown to get Stronger”
Warm Up: 1000m Row/800m Run Coaches Choice Skill/Strength: 2-2-2-2-2-2-2 Front Squat During this time 3×3 Swedish Drops WOD: “Countdown to get Stronger” For Time: 50 Wall Ball 20/15 40 Burpees 30 S2OH...
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Tuesday September 29, 2015 “Bar 5”
Warm Up: 1000m Row/800m Run Coaches Choice Skill/Strength: 15-20 MIN to work up to a heavy 1-3 Rep Max Power/Squat Clean or Snatch WOD: “Bar 5” 4 Rounds: 5 Power Cleans 185/125 5 Wall Walks 5 Def HSPU...
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Wednesday September 30, 2015 “Annie”
Warm Up: 1000m Row/800m Run Coaches Choice Skill/Strength: 15 min EMOM 1st min: 7 Deadlift 185/125 2nd min: M.E. Hollow Rocks 3rd min: 200m Run Repeat 5x WOD: “Annie” 50-40-30-20-10 Double Unders Sit...
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Thursday October 1, 2015 “Happy Birthday Justin!”
Happy Birthday to Coach Justin!! His birthday was on Monday…. yep I’m a little late. Better now then never!! Thanks for coming back from your trip and being a part of C Street! You have been a great...
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Friday October 2, 2015 “Pumpkin Spice is Coming…”
“You don’t like Pumpkin Spice!!!! I do CrossFit….. come at me BRO!“ Warm Up: 1000m Row/800m Run Coaches Choice Skill/Strength: Unbroken Complex 1 Strict Press 2 Push Press 3 Push Jerks/Split Jerk...
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Saturday October 3, 2015 “Double Trouble”
Caption This! Warm Up: 1000m Row/800m Run Coaches Choice Skill/Strength: Pick a Skill WOD: “Double Trouble” 15 Min Partner AMRAP: First as a Team Partitioning the work complete: Helen 3 Rounds: 400m...
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Thursday October 8, 2015 “Helen”
Warm Up: 1000m Row/800m Run Coaches Choice Skill/Strength: 15 min to work on: Clean and Jerk or Snatch WOD: “Helen” 3 Rounds: 400m Run 21 KB Swings 53/35 12 Pull Ups Basics 10 Min Amrap: 10 Walking...
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Friday October 9, 2015 “40oz. of CrossFit”
Warm Up: 1000m Row/800m Run Coaches Choice Skill/Strength: Deadlift 6-4-2 x2 60-70-80% During this time 40 Ring Rows WOD: “40oz. of CrossFit” For Time: 40 Air Squats 40 Strict Press 45/35 40 Lunges...
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