Congratulations Women's Gymnastics Team!

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Here are the highlights from The Flipping Over The Valley Invitational Meet that happened in Napa from September 15-17, 2023. Our Compulsory Level 3s and 4s had an outstanding first meet, with lots of firsts and state qualifiers! Please see…

WOD 9.29.23

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A. Super Set Deadlift 5-5-5 5 @ 65% 5 @ 70% 5 @ 75% Skill Work Pistol Squat Practice B. For Time 400M Run 75 Double Unders -- then -- 20 Deadlifts 61/43KG 20 Chest-to-bar Pull-up 20 Burpee 20 Back Squats…

WOD 9.28.23

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A. Super Set Push Press + Push Jerk + Split Jerk Complex 1-1-1-1-1 Skill Work Handstand Push-up Prep and Progression Rope Climb Prep and Progression B. For Time 3 Rounds 500M Row 10 Handstand Push-up 2 Rope Climb 15…

WOD 9.27.23

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A. Every 1:15 x 8 Rounds Clean Complex 1 Hang Power Clean + 1 Hang Squat Clean B. For Time 20-16-12 Reps Of: Dumbbell Box Step-up 50/35#, 24/20" Dumbbell Push Press 50/35# Elevated Ring Row 12 Minute Time Cap …

WOD 9.26.23

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A. Every 1:15 x 8 Rounds Clean Complex 1 Hang Power Clean + 1 Hang Squat Clean B. For Time 20-16-12 Reps Of: Dumbbell Box Step-up 50/35#, 24/20" Dumbbell Push Press 50/35# Elevated Ring Row 12 Minute Time Cap …

WOD 9.25.23

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A. Every 1:30 x 8 Rounds Snatch Complex (1 Hang Squat Snatch + 1 Low Hang Squat Snatch + 1 Squat Snatch) 1-1-1-1-1-1-1 Set 1-2: 65% Set: 3-4: 70% Set 5-8 75% B. 3 rounds for time: 400M Run 15 Hang Power Snatch 52/34KG 10…

WOD 9.24.23

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A. Every 1:30 x 8 Rounds 5 Single Arm Kettlebell Suitcase Row 5 Single Arm Kettlebell High Pull 5 Single Arm Russian Kettlebell Swing Alternate Arms Each Round Rounds 1, 3, 5, 7 - Right Arm Rounds 2, 4, 6, 8 - Left Arm B.…

WOD 9.23.23

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"Artie" 20 Minutes AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats 5 Pull-ups 10 Thrusters 43/30 Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez,…

WOD 9.22.23

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A. Super Set Push Jerk 5-5-5-5-5 Max Length Broad Jump 1-1-1-1-1 B. For Time 9-8-7 Reps Of: Deadlift 60/40 kg Hang Power Clean 60/40 kg Push Jerk 60/40 kg -- then -- 6-5-4 Reps Of: Deadlift 70/45 Hang Power…

WOD 9.21.23

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A, Establish A 1RM Squat Clean B. For Time 3 Rounds 5 Ring Muscle-up 10 Squat Cleans 61/43 20 Box Jump 24/20 12 Minute Time Cap