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 »
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250607 50:00-70:00 Workout 2: Strength III 75:00-85:00 StretchingFocus – Macro: Lifting Heavy – Expect to see heavy loading and opportunities to lift heavier relative to your capacity. – We will also test a 1-rep-max deadlift, Diane, and Linda
CAP Compete – Sat, Jun 7 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) 1 set: :30 single-unders :10 rest :20 mountain climbers :10 rest 10 air squats, short pause in the bottom 1 set. :30 single-unders or alternating-step jump rope
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) Run prep 1 set: 200-meter run PVC switch warm-up game • All athletes stand in a circle holding PVCs upright. • Coach calls “left” or “right,” and
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 250606 55:00-75:00 Workout 2: 250605 85:00-100:00 Workout 3: Skill I 105:00-115:00 StretchingFocus – Macro: Lifting Heavy – Expect to see heavy loading and opportunities to lift heavier relative to your capacity. – We will also test a 1-rep-max
CAP Compete – Fri, Jun 6 Read More »
Clamtown CF – Location – CAP Compete Rest Day
CAP Compete – Thu, Jun 5 Read More »
Clamtown CF – Location – WOD General Warm-up (No Measure) 2 sets: 1:00 bike, ski, or row :30 air squats :20 rest :30 up-downs :20 rest :30 bottom of squat hold :20 rest :30 burpees :20 rest Back Squat (- RX – For load: Back squat 10-10-10-10-10 – INTERMEDIATE – Same as Rx’d – BEGINNER
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: 250604 85:00-95:00 Workout 3: Accessory – I 100:00-110:00 StretchingFocus – Macro: Lifting Heavy – Expect to see heavy loading and opportunities to lift heavier relative to your capacity. – We will also test
CAP Compete – Wed, Jun 4 Read More »
Clamtown CF – Location – WOD General Warm-up (No Measure) Rowing warm-up Progression // Focus 10 rows pulls, legs only // slight forward lean at the torso and flat back. 10 row pulls, legs, then hips // timing legs first, then hips. 10 row pulls, legs, hips, arms // strong drive with the legs and
