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Saturday, June 30th

By Travis Schliesser    A) Every 2 minutes, for 10 sets: 1 Clean Deadlift (3 seconds down) + 1 Power Clean + 1 Front Squat + 1 Jerk B) In teams of 2, complete 10 rounds each: 3 Deadlifts (70% 1RM) 6 Pushups 9 Wall Balls 20/14 Both partners...

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Friday, June 29th

By Travis Schliesser    Depression and Training -Starting Strength How To Track Your Favorite Summer Beverage- Flex Fuel Life A) 4 sets of: Back Squat + Front Squat x 8 reps  Rest 60 seconds 3-Point Dumbbell Row x 8 reps rest 60 seconds ...

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Wednesday, June 27th

By Travis Schliesser    Happy Birthday Steve! Come to the Centralia track tomorrow at 10:30am for sprint intervals with The CPA! 2018 Games Day 1 to Push New Limits -CrossFit (video) How to Beat the Assault Bike -OPEX A) 3 sets of: Bench...

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Tuesday, June 26th

By Travis Schliesser   How to Use Coffee as a Pre-Workout Drink OPEX Why Omega-3s Are Extra Helpful for Strength Athletes BarBend A) Every 2 minutes, for 20 minutes (10 Sets): 2 Snatch Deadlifts (3 seconds down) + 1 Power Snatch + 1 Overhead...

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Monday, June 25th

By Travis Schliesser   Stay Fit and Heart Healthy to Power Your Brain Breaking Muscle A) “31 Heroes” 31 Minute AMRAP with a partner: Partner A 8 Squat Clean Thrusters (Clusters) 135 / 95 6 Rope Climbs 15 ft. 11 Box Jumps 30 / 24...

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Saturday, June 23rd

By Travis Schliesser    A) Every 90 Seconds x 10 Sets: 2 Clean Deadlifts (3 seconds down) + 1 Power Clean + 1 Front Squat Use the first few sets to build, with the goal of making 3-5 reps at about 90% of last week’s heaviest successful...

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Friday, June 22nd

By Travis Schliesser   How Much Should/Can You Compete in Weightlifting? -Catalyst Athletics A) 4 sets of: Back Squat + Front Squat x 10 reps  Rest 60 seconds 3-Point Dumbbell Row x 10 reps rest 60 seconds  *Perform 2 work sets of Back...

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Thursday, June 21st

By Travis Schliesser  Happy Birthday Christine! Watch the 4 Best Performances of Hsu Shu-Ching -BarBend A) 3 rounds Double Under Progressions: 60 Seconds Single Unders  60 Seconds of 3 singles + 1 Double  60 Seconds of Ab-mat sit-ups B)...

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Wednesday, June 20th

By Travis Schliesser   Stay Fit and Heart Healthy to Power Your Brain -Breaking Muscle A) 3 sets of: Bench Press x 10 reps  rest 60 seconds  Dumbbell Front Rack Step Up x 10 reps each leg rest 60 seconds Heavier than last week. Use the same...

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Tuesday, June 19th

By Travis Schliesser   The 5 Best 2018 World’s Strongest Man Moments BarBend The 7 Most Sacred Unspoken Laws of CrossFit Boxrox A) Every 90 Seconds, for 10 Sets: 2 Snatch Deadlifts (3 seconds down) + 1 Power Snatch + 1 Overhead Squat This...

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Monday, June 18th

By Travis Schliesser  Squatting Her Way Out of Surgery- CrossFit Journal With A Running Clock A) At 0:00 For Time: 20 Chest-to-Bar Pull-Ups 30 Overhead Squats 95/65 40 Calorie Row or Bike Scale to regular Kipping Pull-Ups. The Overhead Squats...

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