May 25, 2017 by thao



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Murph is 1 day away! Remember to sign up for the 10:00 a.m or 11:00 a.m heats tomorrow and count on the Goodness food truck joining us.

Warm Up:
Row 250 M
15 Wall balls

Mobility: 10 Min
Athlete Choice Mobility to prep for workout and Saturday Murph

3 x 8-12 Strict Shoulder Press

In Teams of 3 Complete 3 Rounds /Athlete for Time:
20 Cal Row
15 Wall Balls (20/14)
*1 Person Finishes a full round before next teammate can start*

Elite Competition Class

1) Strict Press 15 min
4 Rep Max

2) Front Squat 20 min

3) Strength Conditioning
Every Other Minute On the Minute for 20 Mins: Goal is to increase each round.
20 Unbroken Double Unders Then the following complex:
Power Clean + Hang Squat Clean + Front Squat + Jerk


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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974

    Terms and Conditions for trial week

    You must be a resident and have a local address in Fort Collins. Offer valid for new members only! Parent or guardian must be present to sign waiver for anyone under the age of 18 years of age. Can note be combined with any other offers or discounts. 

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