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

Coaches Corner

Programming August 8th

Running Clock @00:00 3 rounds 400m run 5 strict pullups 10 burpees @20:00 12 min EMOM 2 squat cleans 225/185 @40:00 8 min amrap 5 deadlifts 225/185 30 double unders
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Programming August 7th

Skill/Strength Back Squats 10 minutes E2MOM 5 reps @ 70-80% of 1RM WOD 12 minute AMRAP 2 bear complex 135/95 4 toes to bar
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Team Muhlbeier @ The Games

What an amazing accomplishment! How do you even begin to recap such an achievement?? Lets take a look at the numbers for just a moment: Year started CrossFit: 2012 # times @ Masters Qualifier: 4 # times qualified for the CrossFit Games: 1 Results during 1st Games Appearance:...
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Team WOD August 5th

Teams of 2 25 min amrap 10 russian kb swings 53/35 20 air squats run 100m partner 1 completes full round, then partner 2 does.
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Programming August 4th

Skill/Strength Front Squat establish 1 rep max front squat WOD 4 minute amrap 2 clean & jerks 185/125 4 pullups rest 2 minutes 4 minute amrap 3 rope climbs 6 back squats 185/125
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Restore Yoga Tonight @ 6PM

REMINDER ATCF!!! Restore Yoga is tonight at 6pm with Ally here at the Box!! Everyone has been asking me for a while now when is yoga coming back to ATCF and now here it is!!! See you tonight and I know you will enjoy what Abby has in store for you!!!! Educate. Train. Evolve. Shane
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Programming August 3rd

Skill/Strength prep for conditioning WOD 8 rounds 200m sprint rest 1 min between runs
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Programming August 2nd

Skill/Strength Deadlift establish 1 rep max WOD 14 min amrap 6 pistols (alternating) 6 power snatches 95/65 12 box jumps 24/20
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CrossFit Lite Programming August 1st & 3rd

Tuesday 00:00 – 10:00 3 pushups 6 lunges :30 plank run 50m 10:00 – 20:00 20 penguins 15 leg lifts 10 russian twists 20:00 – 40:00 10 KB Strict Press 8 burpee box overs 6 wall balls Thursday 00:00 – 10:00 run 100m 4 pullups or ring rows 8 russian kb swings...
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