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

Coaches Corner

Programming July 10th – 15th

Programming for this week everyone! Please keep in mind that we will be having some new faces on the floor starting this week from our last New You 6 Week Challenge as well as those that are starting their challenge so please welcome them to the gym and introduce yourselves!!!...
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This Weeks Training – 4/18/16 – 4/22/16

Monday Skill/Strength Pause Back Squats (2 second hold) 6×3 – weights will vary here per athlete but we want to try 50-60% of 1rm. – rest :90 between sets and make sure athletes pause in bottom. WOD For Time 5 rounds of Cindy 5 pull ups 10 pushups 15 squats Then...
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This Weeks Training 4/11/16 – 4/15/16

Monday Skill/Strength Back Squats warm up to 70%-80% of 1RM then EMOM for 10 minutes x 3 reps WOD Prison Break 15 rounds 15-14-13,-…-3-2-1x Burpees Sprint 100m Tuesday Skill/Strength Waiters Walks 55/35 Accumulate 8 passes across short length of gym – swap arms each...
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Maximizing Return on Your Investment

You work hard. Day in and day out. The Grind we call it. We do what we must to support our families and provide for their future. As CrossFitters we are also slightly ahead of the curve because we understand the importance of making time to take care of ourselves through...
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Post-Open Plan of Attack

The Open has come and gone. We witnessed some extraordinary performances from everyone, got to cheer until our voices gave out, and left every ounce of blood, sweat, and tears on the floor. Now that the excitement has subsided, the test has been completed, the question...
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This Weeks Training – 4/4/16 – 4/8/16

Monday Skill/Strength Partners OH Walking Lunges 95/65 – short distance of the gym. Partner 1 lunges across to Partner 2. Partner 2 lunges across. Each partner will make 4 passes. – scale to empty bar or bumper plate WOD Partners Double Grace 60 x clean & jerks...
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This Weeks Training – 3/28/16 – 1/1/16

Monday Skill/Strength Deadlifts 5×5 @ 70% of 1 rm across WOD EMOM for 6 minutes 3 shoulder to overhead 135/95 6 pistols rest 3 minutes AMRAP 6 minutes 6 pullups 9 power cleans 135/95 Cool Down Coaches Choice Tuesday Skill/Strength Turkish Get Ups accumulate 20 reps ( 10 each...
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This Weeks Training – 3/21/16 – 3/25/16

Monday Skill/Strength Front Squats 5×5 @ 65-70% of 1 RM WOD 10 rounds Power clean (135/95) 10-9-8-7…1x Push-ups 20-19-18-17…11x Tuesday Skill/Strength Waiters Walk (short distance of gym) 5 passes down and back WOD AMRAP 8 minutes 4 x Handstand push-ups 8 x KB...
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This Weeks Training – 3/14/16 thru 3/18/16

Monday Skill/Strength Deadlifts 15 minutes to work up to a heavy triple WOD 10 min amrap 3 x squat clean 135/95 6 x box dips 9 x Box jumps 24/20 27x dubs (3:1) Cool Down Coaches Choice Teusday Skill/Strength running clock complete EMOM 3 minutes 4 strict press rest 1 minute (add...
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