May 2021


POST MURPH! How do you feel?? We’re transitioning to NCX programming for the 9:30 and 5:30 groups as well as the 4:15. Our early risers will continue with NCGo at 6am. The teens will continue with their own strength programming in combination with NCX.  NCGo NCX Mobility Sunday: Part A 8 Minute Push Up Ladder[…]

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VashonStrong Spring Tees and Tanks Get em’ while they’re hot! This is the Pre-order form for some spring Tees and Tanks. We will order a few extra in the popular sizes but the best strategy will be to put your size and quantity requests down in advance. For each order we change up the colors[…]

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MOBILITY  Follow along workouts for at home wodsters: NCGO  NCX Functional cross-training MONDAY: DAILY-5 WARM-UP 1:00 Cardio Choice into… AMRAP x 4 MINUTES 10 DB Deadlift :30 Plank :30 Cardio Choice (No Measure) FULL-BODY STRENGTH EMOM x 6 MINUTES MIN 1 – :50 Slow Alt. DB Floor Press MIN 2 – :50 Slow Plank to[…]

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Weekly wods n stuff! Follow along workouts and programming charts this way… Mobility NCGo NCX NCMetCon?? Here’s a lil bonus peek at what a metabolic conditioning biased program would look like for anyone who’s curious. Sunday Bootcamp?!?!?! Part A Partner 1 – 1 MIn Cardio Partner 2 – Static Hold DB Front Rack DB OH[…]

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NCGo NCMobility NCX If you’re working out solo or at home, remember to watch the demo vids for that bonus technique coaching. The great thing about training with complex movements is that it broadens your skill base and toolkit BUT only if you do it right. That’s what we’re here to ensure. Feel free to[…]

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ATHLETE DEMO VIDS and NCGo PROGRAMMING CHART MOBILITY FOLLOW ALONG VIDS and WEEK CHART NCX PROGRAMMING CHART Our NCGo videos are only demos now. If you’re hungry for a full length follow along workout resource, you can still use previous workouts! Just dive back into some older blog posts at Vashonstrong.com/blog It’s getting warmer out[…]

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