Author: Sarah O'Shea

9/18/18

200 Meter Run/Row :45 Goblet Squat Hold 8 Goblet Squats to Overhead Press 8 Alt. Arm KB Swing :45 Goblet Squat Hold 8 Single Leg KB Deadlift (4R/4L) 8 KBS w/ Goblet :45 Goblet Squat Hold 8  KB Strict Press (4R/4L) 8 Alt. KB Lunges 200 Meter Run/Row Superset A. 3×5 Strict Press (across) B.

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9/15/18

* REMINDER NO OPEN GYM TODAY DUE TO SCICOH EVENT.* Team of 2, relay style: 21-18-15-12-9 Thrusters (95/65#) 40 Double-unders 200m Run First partner completes first full round, tags second partner.

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9/14/18

* THERE WILL BE NO OPEN GYM SATURDAY, 9/15 DUE TO A SCICOH EVENT RUNNING FROM 8AM-9AM U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010,

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9/13/18

LADIES, have you signed up for this yet? Calling ALL the ladies of SciCoh!! Join Coach Kaylee Davis, Lever II Crossfit Trainer and Certified Pre/Postnatal Athleticism Coach for a complimentary pelvic floor and core workshop. During this workshop, Coach K will start with a brief into on pelvic floor health, mindset and scaling options for

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9/12/18

2:00 Monostructural Movement 3 Rounds :30 Ipsilateral Dead Bugs 5 Strict Pull-Ups 8 Knee Hug To Horizontal Lunge Twists (4R/4L) 10 Tempo Barbell Bent Over Rows (light weight) (3010) 3 second pull, 0 pause, 1 second decent, 0 pause NOT Superset A. 7 sets of (1) 3 position clean- work up to heavy 3 position

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9/11/18

Way to go Rowan! He swam faster than the sharks in the Martha’s Vineyard Triathlon this past weekend to take FIRST PLACE in his age group.  Nice work, Malibu! 2:00 Monostructural Movement Then 10 min AMRAP: :30 second “super hip stretch” R/L 10 Overhead Squat w/ PVC (QUALITY) 15 Sit-up 10 Good Mornings w/ PVC

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9/10/18

Congratulations Megan and Bill!  What a beautiful bride…and check out those arm muscles!! 10 Min. AMRAP 10 4 Way Dead Bugs 6 Inchworm to Spiderman Stretch 3R/3L Side Plank w/ Hip Dip and Hold for 5 Sec. 10 KB Swings (light) 5 Strict Pull-Ups A. 7 x 2 Deadlifts with 5 second descent. *After each

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9/8/18

Teams of 3/Share all work: For Time 400 Meter Plate Run (once) (45/35) 3 Rounds: 30 Deadlifts (135/95) 25 Hand Power Cleans 20 Push Jerks 400 Meter Plate Run (one) (45/35) 2 Rounds: 30 Deadlifts (135/95) 25 Hand Power Cleans 20 Push Jerks 400 Meter Plate Run (once) (45/35) 1 Round: 30 Deadlifts (135/95) 25

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9/7/18

EMOM x 12 M1: 3 Shuttle RunsSide M2: Side Plank Hold (:30R/:30L) M3: 10 Barbell Good Mornings M4: 10 Burpees 4 Supersets A. 2 min. Max Barbell Rollouts B. 12 Dumbbell Pull Overs Rest 2 min. after each superset C. AMRAP 18 Min. 500 Meter Row 10 Deadlifts (225/155) 10 Bar Facing Burpees 10 HSPU

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9/6/18

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is

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