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    New Focus: Moore!

    Building off of our last cycle, our focus will now be on “Moore,” a lesser known Hero WOD (named after Officer David Moore of the Indianapolis Police Department) with a longer time domain. “Moore” is a 20 min AMRAP consisting of: 1 Rope ClimbRun 400mMax Reps Handstand Push-upsThose who got their very first rope climbs last cycle will have the chance to practice in a less demanding environment when they tackle this workout. For athletes who already have strong rope cl...  Read More...

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    New Focus: Tommy V!

    Our next cycle, “Tommy V,” named after Petty Officer Thomas Valentine, pushes us with high reps of moderately heavy thrusters and rope climbs. We’ll be running the pre-test for this WOD on Tuesday, July 31st, so come prepared and ready with tall socks to protect the shins from the rope. Rope climbs are a combination of upper body strength and lower body skill, requiring the ability to hold and pull while quickly raising the legs and securing the feet. For those with adequa...  Read More...

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    New Focus: Nasty Girls!

    Over the past few months, we’ve worked on improving our basic gymnastic strength and stability across a range of pulling and pushing movements. Our last cycle had us building our strength on the rings via pull-ups and dips, which leads us to our first real targeted focus of the year: Nasty Girls!Nasty Girls is a classic CrossFit workout comprised of air squats, muscle-ups, and hang power cleans. The squats serve to increase the heart rate, which makes performing a complex movement like a muscle ...  Read More...

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Berkeley, CA 94704
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