11/05/2012

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"Well you're in your little room And you're working on something good But if it's really good You're gonna need a ...
10/05/2012

"Coxswain II & The Angry Gymnast" (10.05.2012)

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Warm-up Drills (10.05.2012) Run 800m 2 Rounds for Quality of: 5 x Deadlift (45lbs) 5 x Sumo Deadlift High-Pull (45lbs) 5 x Front Squat ...
2 comments:
10/04/2012

"Sebastian" (10.04.2012)

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Congratulations to Jorge and Alyson!  Yesterday afternoon when this picture first hit my phone I was paralyzed with fear (Don't judge ...
10 comments:
10/03/2012

''Weighted Chin-ups 1RM & The Barbell Humbler III'' (10.03.2012)

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Warm-up Drills (10.03.2012) Speed Rope x 1:00 on 10 x Samson Stretch (alt.L/R) Speed Rope x 1:00 on 10 x Hollow Rock Roll into Superma...
4 comments:

''Deadlift 3-3-3+ & Running J.T.'' (10.02.2012)

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Warm-up Drills (10.02.2012) Run 800m ''Burgener Drill'' (2Rnds/PVC) 2 Rounds of 20ft Duck Walk 20ft Crab Walk 20ft B...
3 comments:

''M.E. Back Squat & Bennett'' (10.01.2012)

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Warm-up Drills (10.01.2012) Run 800 Burgener Drill x 2 Rounds 2 rounds for Quality 5 x Deadhang Chin-ups 10 x Hand Release Push-ups 15...
2 comments:
9/29/2012

''Olympic Lifting/Barbell Strength Training & Open Gym Hours'' (09.29.2012)

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''Hard, intense work of the body [or mind]... is the most conclusive evidence of our own being that we could possibly have.'...
2 comments:
9/28/2012

‘‘If Bonding Felt More Like Bondage’’ (09.28.2012)

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Congratulations Justin and Kelsey! Warm-up Drills (09.28.2012) Row 2:00 2 Rounds for Quality of: 5 x Deadlift (45lbs) 5 x Hang Power ...
2 comments:
9/27/2012

''Remedial Drag Factor & Newton Knows The Law'' (09.27.2012)

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''Restlessness is discontent and discontent is the first necessity of progress.  Show me a thoroughly satisfied man - and I will...
2 comments:
9/26/2012

''Weight Of The World'' (09.26.2012)

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Warm-up Drills (09.26.2012) Run 800m ''Burgener Drill'' (2Rnds) 9 Fundamentals x 5 reps each -Individual Mobilit...
3 comments:

"Tabata This!" (09.25.2012)

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Warm-up Drills (09.25.2012) Run 800m ''Burgener Drill'' (2Rnds) 9 Fundamentals x 5 reps each -Individual Mobilit...
3 comments:

''Emilia Isabel'' (09.24.2012)

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Warm-up Drills (09.24.2012) Run 800m ''Burgener Drill'' (3Rnds) 2 Rounds for Quality of 5 x Snatch Grip Deadlift (45lb...
2 comments:
9/22/2012

''Open Gym 9-11am'' (09.22.2012)

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Now there is one helluva Sock Foul... Nice work, Joshtache, Master Fogle would be proud. What? Shhhhh. Open Gym Hours: Saturday 9-11am ...
1 comment:
9/20/2012

''Weighted/Deadhang Pull-up Ascension Ladder & Gasshuku'' (09.20.2012)

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“Why do you want to shut out of your life any uneasiness, any misery, any depression, since after all you don't know what work these con...
6 comments:

''Bench Press 3-3-3+ & Quad Sweep'' (09.20.2012)

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Warm-up Drills (09.20.2012) Row 1000m (Damper on 1-3) 3 Rounds for Quality 7 x Med Ball Cleans (40/20) 7 x Burpees -Shoulder Dislocates...
6 comments:

''Deadlift 5-5-5+ & Fun Sponge'' (09.19.2012)

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Warm-up Drills (09.19.2012) Run 800m ''Burgener Drill'' (3Rnds/PVC) 3 Rounds for Quality of 5 x Deadhang Chin-ups 10 ...
3 comments:

''The 9 Fundamental Circles of Hell'' (09.18.2012)

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Warm-up Drills (09.18.2012) 3:00 x Speed Rope 9 Fundamentals x 5 reps each 5-8 minutes Individual Mobility ''The 9 Fundamenta...
2 comments:

''Thruster 1RM & 2KTT'' (09.17.2012)

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Warm-up Drills (09.17.2012) Run 800m 3 Rounds for Quality of: 5 x Deadlift 5 x Hang Power Clean 5 x Front Squat 5 x Press 5-8 minut...
2 comments:
9/15/2012

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Congratulations, Officer DPH! Open Gym Hours: Saturday 9-11am
3 comments:
9/14/2012

''The Seven: Team Hero WOD'' (09.14.2012)

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Warm-up Drills (09.14.2012) Run 800m 3 Rounds of 7 x Burpee Jumping Pull-ups 7 x Knees-2-Elbows -5 to 8 Minutes Individual Mobility D...
3 comments:
9/13/2012

''Deadhang Pull-ups 1-1-1-1-1 & Karen's Got The Runs'' (09.13.2012)

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Warm-up Drills (09.13.2012) Run 800m 2 Rounds for Quality of: 5 x Deadlift (45lbs) 5 x Hang Power Clean (45lbs) 5 x Thrusters (45lbs...
3 comments:
9/12/2012

''Bench Press 5-5-5+ & Christine'' (09.12.2012)

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Warm-up Drills (09.12.2012) Run 800m 2 Rounds for Quality of 5 x Deadhang Chin-ups 10 x Push-ups (CFGS) 15 x KB Swings (Russian) 5...
9 comments:
9/11/2012

''Back Squat 3-3-3-3-3 & Dirty Bit'' (09.11.2012)

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Warm-up Drills (09.11.2012) Run 800m 12-9-6 reps for Quality of Burpees Medicine Ball Cleans (slammers@40/20lbs) Toes-2-Bar/Knees-2-E...
7 comments:
9/10/2012

''Brokedown Palace II: Elizabelle's In Hell'' (09.10.2012)

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Warm-up Drills (09.10.2012) Row 750m 2 Rounds for Quality of ''Burgener Drill'' (45lbs/PVC) 2-4 Rounds for Quality of ...
4 comments:
9/08/2012

CFNH WILL BE CLOSED SATURDAY AND SUNDAY DUE TO BUILDING MAINTENANCE (09.08-09.2012)

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CFNH WILL BE CLOSED SATURDAY AND SUNDAY DUE TO BUILDING MAINTENANCE (Elevator construction continues, repaving/sealing parking lot startin...
9/07/2012

''HSPU Training/Development & The Art of Studentry'' (09.07.2012)

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Bert + Bored = Strange motivational photoshop productions centric to Burpees...  Duly Noted, Bert. Duly noted. Warm-up Drills (09.07.20...
6 comments:
9/06/2012

''Bench Press & Persistence Hunting II'' (09.06.2012)

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Warm-up Drills (09.06.2012) Run 800m 2 Rounds for Quality of 5 x Deadhang Chin-ups 10 x Push-ups (CFGS) 15 x KB Swings (Russian) 5...
6 comments:
9/05/2012

''Deadlift 1RM & Perpetuum'' (09.05.2012)

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Warm-up Drills (09.05.2012) Run 800m 9 Fundamentals x 5 reps each 5-8 Minutes of Individual Mobility ''Deadlift 1-1-1-1-1...
7 comments: