Announcements DEKA Strong Registration 2025 Spartan Fitness Challenges | Register Here | Test Your Limits on July 12th Clamtown CF – Location – WOD General Warm-up (No Measure) Dynamic warm-up | 8:00 1 set: 1:00 bike, ski, or row (slow) 5 inchworm + push-ups 10 alternating Cossack squats 1 set: 1:00 bike, ski, or row […]
Announcements DEKA Strong Registration 2025 Spartan Fitness Challenges | Register Here | Test Your Limits on July 12th Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-75:00 Workout 2: 250613 85:00-100:00 Workout 3: GHD Turkish Twist 105:00-115:00 Stretching Warm-up (No Measure) 1 set: 3:00
CAP Compete – Fri, Jun 13 Read More »
Announcements DEKA Strong Registration 2025 Spartan Fitness Challenges | Register Here | Test Your Limits on July 12th Clamtown CF – Location – CAP Compete Rest Day
CAP Compete – Thu, Jun 12 Read More »
Announcements DEKA Strong Registration 2025 Spartan Fitness Challenges | Register Here | Test Your Limits on July 12th Clamtown CF – Location – WOD General Warm-up (No Measure) Running warm -up | 6:00 1 set: 100-meter jog :30 seconds of skipping 100-meter jog (a little faster) :30 seconds of butt kickers 100-meter run :30 seconds
Announcements DEKA Strong Registration 2025 Spartan Fitness Challenges | Register Here | Test Your Limits on July 12th Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-55:00 Workout 1: Community Cup Workout 3 – Pro 65:00-80:00 Workout 2: 250612 90:00-100:00 Workout 3: Skill I 105:00-115:00 Stretching Warm-up (No Measure)
CAP Compete – Wed, Jun 11 Read More »
Announcements DEKA Strong Registration 2025 Spartan Fitness Challenges | Register Here | Test Your Limits on July 12th Clamtown CF – Location – WOD General Warm-up (No Measure) Dynamic warm-up | 9:00 1 set: :20 easy row, bike, or ski :20 moderate row, bike, or ski :20 hard row, bike, or ski 10 alternating Spiderman
Announcements DEKA Strong Registration 2025 Spartan Fitness Challenges | Register Here | Test Your Limits on July 12th Clamtown CF – Location – WOD General Warm-up (No Measure) Dynamic warm-up | 6:00 1 set: 10 leg swings/leg :15 Samson stretch/leg 10 banded lateral steps/direction 10 PVC pass-throughs 1 set: 10 lateral leg swings/leg 10 alternating
Announcements DEKA Strong Registration 2025 Spartan Fitness Challenges | Register Here | Test Your Limits on July 12th Clamtown CF – Location – WOD General Warm-up (No Measure) Banded warm-up | 4:00 2 sets: 5 plank to downward dog 10 banded pull-aparts 5 push-up + look right and look left 10 banded pass-throughs Dynamic warm-up
Announcements DEKA Strong Registration 2025 Spartan Fitness Challenges | Register Here | Test Your Limits on July 12th Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: Community Cup Workout 1 – Pro 50:00-70:00 Workout 2: Strength III 75:00-85:00 Stretching Warm-up (No Measure) 2 sets: 5 plank
CAP Compete – Mon, Jun 9 Read More »
Clamtown CF – Location – CAP Compete Rest Day
CAP Compete – Sun, Jun 8 Read More »
