6413 Burden Blvd.
Pasco, Washington 99301
(509)412-1175

Coaches Corner

IWBC training Saturday June 14th

1.  Cleans work up to a 3-rep Unbroken Hang Squat Cleans ** 2.  “Mini Boat Race” 3 RFT: 200m Row 200m Run 2 minute rest between rounds ** 3.  Metcon 21-15-9 of: TTB Burpee to target Power Snatch, 75/55 Box Jump, 30/24″
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IWBC Training Thursday June 12

Posted training for Thursday. 1.  Metcon 3 RFT: 75 Double unders 50 Squats 25 Cal Row ** 2.  EMOMx14 Odd:  5 Front Squats – you choose the weight Even:  10 TTB 3. Goat Work Pick a weakness and do work!
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IWBC Training Tuesday June 10, 2014

2015 OPEN ATHLETES 1.   “Ham Sandwich” 50 Wall Balls, 20/14 25 Deads, 245/165 50 Wall Balls, 20/14 Every minute on the minute, starting at the 60 second mark, complete 5 Burpees. ** 2.  Snatch 5×2 Squat Snatch ** 3.  Clean and Jerk Power Clean + Hang Squat Clean + Jerk, work up...
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New Website Information

Hello Gang! Well, the new website is up and running and it’s a lot meaner, leaner, and  easier to navigate! We still have the ability to login and register for your classes in ZenPlanner and we have also embedded that register function in the Aegis Team Facebook page as...
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Daily Challenge

Daily Challenge   Run 400 M ( or run in place for 2 minutes) 25 Squats 25 Shootouts (see below) 25 Pushups 25 Tricep Dips   4 Rounds for your best time!!
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Daily Challenge

                                      Daily Challenge:   1 minute Jumping Kicks 15 Dive Bomber Pushups 25 Pull ups (using table if needed) 35 180’s 45 C Crunches   4...
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