MARCH 2017
03/31/2017 FRIDAY MOBILITY: BACK AND SHOULDERS 15:00 FOAM ROLL/BANDS METCON: (COMPARE TO CFS WORKOUT "COCOBOLO") 12:00 AMRAP 20...
FEBRUARY 2017
02/28/2017 20170301 WEDNESDAY OLY: CLEAN & JERK 6:00 ALTERNATING EMOM EVEN MINUTES = 4 CLEANS ODD MINUTES = 4 JERKS 6:00 ALTERNATING...
JANUARY 2017
01/31/2017 20170201 WEDNESDAY SKILL: TOES-2-BAR (WEEK 3) 5:00 STRICT TOES-2-BAR EMOM 5:00 DYNAMIC TOES-2-BAR EMOM *ATHLETES/COACHES...
DECEMBER 2016
12/29/2016 20161230 FRIDAY METCON: 25:00 RUNNING CLOCK 21-15-9 DEADLIFTS (185#/135#) OVERHEAD SQUATS (95#/65#) 50 SHOULDER-2-OVERHEAD...
NOVEMBER 2016
11/30/2016 20161201 THURSDAY OLY: CLEAN & JERK (WEEK 3) "SHANKLE COMPLEX" 1 DEADLIFT + 3 CLEAN PULLS + 1 SQUAT CLEAN + 2 JERKS EVERY...
OCTOBER 2016
10/31/2016 20161101 TUESDAY METCON: 7 FRONT SQUATS (135#/95#) 400M RUN 25 BURPEES X4 *40:00 TIME CAP **PROGRAMMED BY ASA Posted on...