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Archive for August, 2014

September 1, CLOSED

Posted by Jenn on August 31,2014

Labour Day Holiday. FOOTBALL GAME???

August 31, WOD

Posted by Jenn on August 30,2014

Sunday FUN DAY. What will it be?

August 30, WOD

Posted by Jenn on August 29,2014

Chest and Trap Health Skills Session 3×8 Fast Clean Pulls High Hang Cleans Hollow Rocks Wod 5×5 5 sets of 5 with 60 sec rest Clean and Jerks Bonus Round Coach Swagar’s Quote of the day: “Anything worth doing is worth giving it your all.” Jenn Swagar  

August 29, WOD

Posted by Jenn on August 28,2014

Hip Mobility Strength Session 3×8 Tricep Push Ups Dumb Bell Military Press 3:2:1 GHD Sit Ups Wod 4 Intervals 10 OHP 20 Thrusters 60 Seconds Rest Coach Swagar’s Quote of the day: “Don’t just do things simply for the sake of doing them.”

August 28, WOD

Posted by Jenn on August 27,2014

Lat Health Strength Session 3×8 Snatch Grip Dead Lifts Wide Grip Rows 3:2:1 Side Lunges Wod 5 Min Amrap 10 Power Snatch 10 V-Ups 2 Min Rest 800 M Run Coach Swagar’s Quote of the day:  “If you want to be ahead, you must constantly strive to better yourself.” Jenn Swagar  

August 27, WOD

Posted by Jenn on August 26,2014

Spine Stability Skills Session 3×5 Cart Wheels Donkey Kicks Backward Rolls Practice Hand Stand Walks L-Sit Max time Wod 12-9-6-3 Hand Stand Push Ups Pistols Coach Swagar’s Quote of the day:”Without knowledge, judgment becomes intuition, and decision-making becomes guessing. ” unknown

August 26, WOD

Posted by Jenn on August 25,2014

Shoulder Health Strength Session 4×6 Deficit Dead Lift 2″ Pause AYIY Wood Choppers 4×2 Lengths Sled Drags Wod 21-15-9 Dead Lifts Dumb Bell Snatch Coach Swagar’s Quote of the day: “Do you think outside the box, or do you do the same thing day in and day out?”      

August 25, WOD

Posted by Jenn on August 24,2014

Hip Mobility Strength Session 3×8 Bench Press 4:1:2 Banded Rows Lateral Raises V-Ups Wod 10-1 Push Press 1-10 Thrusters Coach Swagar’s Quote of the day:”Fear comes in many forms, and being able to push past that comfort zone and find the will to succeed is a huge part of being a great leader. ”

August 24, WOD

Posted by Jenn on August 23,2014

Sunday FUN DAY Who will it be? What will you do? Sunday is a day to test your fitness, more movements in realms we do not usually work in.

August 23,WOD

Posted by Jenn on August 22,2014

Glute Health Strength Session 3×8 Over Head Press 3:2:x Dumb Bell Rows 3:2:3 Hollow Rocks Ring Pull Ups Wod 1 Mile Run 30 T2B 20 Wall Balls 10 Hand Stand Push Ups 1600 M row Coach Swagar’s Quote of the day: “Do you have what it takes to face fear?” Jenn Swagar