January 2015

150125 Rest Day

RedShed Rest Day     Housekeeping Update!! ->Regarding scheduling, being wait-listed, and "just showing up"… please, please please ALWAYS schedule your training on Mindbody.  Why?  Because it is our policy, and it is extremely helpful for your coaches to know who and how many will be training in any given heat. if you are on […]

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Athlete Development Camp!

Your Fall 2016 Athlete Development Camp is about to start! Duration – 6 sessions, each session runs for 2+ hours Dates/Times – ADC sessions will be FRIDAYS 6:45pm-8:45pm… suggested dates are: (training and discussion topics are subject to change) 9/16 – Whiteboard: Intro, Resiliency, Understanding Systems… Training: Test Day9/23 – Whiteboard: Understanding and Identifying Priorities…

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150120 Tuesday

Day 2WOD 150120 warm-up – Coach’s Choice A1. 3 weighted pull-ups – OR – 3 negative pull-ups w/3-5sec descent, rest 30sec then A2A2. heavy sled drag, walking backwards, length of room (one direction), rest 1min then back to A1, x 5-rest as needed-B. AMRAP 4:00 @ 80% effort10 burpees + 5 wall climbs + 10

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