Sunday 07.08.22
Key Party no5 / Mitch's World Record Attempt! Fitness: A. 4 Rounds: alt OT2M Odd: 30 sec Banded Plank Even: 15 Supported DB Rows B. For...
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Kat
Jul 31, 20222 min read
Saturday 06.08.22
Key Party no5 / Mitch's World Record Attempt! Fitness: Mobility: Narrow Stance Squat Pulse + Hamstring Pulse: 6s x 3 + 3 In Pairs: 30...
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Kat
Jul 31, 20221 min read
Friday 05.08.22
Key Party no5 / Mitch's World Record Attempt! Fitness: Mobility: Standing Thoracic Rotation + Reach: 3 x 7 per side, 60sec rest. A. 90...
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Kat
Jul 31, 20221 min read
Thursday 04.08.22
Key Party no5 / Mitch's World Record Attempt! You can see our Gymnastics Cycle and what's coming up here. Mobility: Elevated Cat Stretch:...
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Kat
Jul 31, 20222 min read
Wednesday 03.08.22
Key Party no5 / Mitch's World Record Attempt! Fitness: Mobility: Tall Kneeling Hip CARs: 4s x 3 per side, rest 30s. *Move from flat...
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Kat
Jul 31, 20221 min read
Tuesday 02.08.22
Key Party no5 / Mitch's World Record Attempt! Fitness: Mobility: Prone Lying Scorpion Pec Stretch: 3 x 45s *(both sides), 15s rest...
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Kat
Jul 31, 20221 min read
Monday 01.08.22
CFC Key Party no5 / Mitch's World Record Attempt! Fitness: Mobility: Standing Forward Fold: 4 x 30s, 30s rest. *Start in a position of...
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Jason
Jul 27, 20221 min read
True Grit expression of interest
Hi Crew, On the 22nd or 23rd of October, there is a True Grit Obstacle Course race coming to WA. We have done these as a group a couple...
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Kat
Jul 24, 20221 min read
Sunday 31.07.22
True Grit Race expression of Interest Fitness: A. Any of the 5RMs from this week or 15 Min OTM: M1: 10 sec Chin over Bar Hold M2: 20...
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Kat
Jul 24, 20222 min read
Saturday 30.07.22
True Grit Race expression of Interest Fitness: Machine Team 1-2 Team Members: 1 Echo 3-4 Team Members: 1 Echo + 1 Rower 5-6 Team Members:...
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Kat
Jul 24, 20221 min read
Friday 29.07.22
True Grit Race expression of Interest Fitness: A. 5 Sets: alt every 1:30 A1. 10 DB Z Press (try to go a little heavier across the 5 sets...
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Kat
Jul 24, 20221 min read
Thursday 28.07.22
True Grit Race expression of Interest You can see our Gymnastics Cycle and what's coming up here. Week 4 – Bar Series 4/4: Combining...
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Kat
Jul 24, 20222 min read
Wednesday 27.07.22
True Grit Race expression of Interest Fitness: A. 5 Sets: alt every 1:30 A1. 5 Back Rack Split Squats (e side) A2. 8 Landmine Lateral...
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Kat
Jul 24, 20221 min read
Tuesday 26.07.22
True Grit Race expression of Interest Fitness: A.OTM x 8: 3 Turkish Get Ups B. 2 Rounds for time: 9 Push Ups 12 Pull Ups 15 Stick Sit Ups...
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Kat
Jul 24, 20221 min read
Monday 25.07.22
True Grit Race expression of Interest Fitness: A. 5 Sets: alt every 1:30 A1. 5 Single Leg Box Deadlifts A2. 5 Weighted Ring Dips B. 6...
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Kat
Jul 17, 20221 min read
Sunday 24.07.22
Fitness: A. Any of the 5RMs you missed from this week or 15 Min alt OTM: M1: 45 sec Spanish Squat M2: 30 sec DB Weighted Glute Bridge...
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Kat
Jul 17, 20221 min read
Saturday 23.07.22
Fitness: In Pairs: One person working at a time 5 Rounds of 4 minutes work, 1 minute rest 600m Run (2 x 150m each) 30 Dead Ball Slam...
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Kat
Jul 17, 20221 min read
Friday 22.07.22
Fitness: A. 5 Rounds alt On the 1:30 A1. 10 DB Z Presss B2. 7 Snatch Grip Barbell Bent Over Row B. 3 Rounds: 3 minutes work, 2 minutes...
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Kat
Jul 17, 20221 min read
Thursday 21.07.22
You can see our Gymnastics Cycle and what's coming up here. Week 3 – Bar Series 3/4: Dynamic Pull Ups & Pull Up Strength: Kipping Pull Up...
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Kat
Jul 17, 20222 min read
Wednesday 20.07.22
Fitness: A. 5 Rounds alt On the 1:30 A1. 30 sec L-Sit / Tuck Hold on paralettes + 30 Tib Raises B2. 10 DB Goblet Slantboard Squats ...
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