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Friday October 20, 2017

Posted on Oct 19, 2017 | 0 comments

WOD:

“Fran”

21-15-9

Thrusters 95#/65#

Pull Ups

**GOAL: SUB 7 MIN

** CAP: 7 Min

7:00 – 17:00 min REST

17:00 – 27:00

Find your 1 RM Thruster

- from the floor

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Thursday October 19, 2017

Posted on Oct 18, 2017 | 0 comments

WOD 1:

2 Rounds for Time

800 m Run

30 Cal Row

20 Burpees

10 Clean & Jerks 115#/75#

WOD 2:

400m Run

50 Wall Balls (20/14#)

400m Run

35 Deadlifts (135/95#)

400m Run

20 Burpee Box Jump Over (24/20″)

400m Run

35 Deadlift (135/95#)

400m Run

50 Wall Ball

Optional Squat WOD:

6 x 5, 4, 3, 3, 3, 3 @ 70%

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Wednesday October 18, 2017

Posted on Oct 17, 2017 | 0 comments

WOD:

5 Rounds for Time

20 Alternating DB Snatch 70#/50#

20 Burpees

*Goal: sub 20 min*

 

Post WOD:

Sled Push

 

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Tuesday October 17, 2017

Posted on Oct 16, 2017 | 0 comments

Strength:

Back Squat

5 @ 50%

5 @ 60%

3 x 3 @ 70%

10+ @ 75%

Kettlebell Glute Bridge x 30

 WOD:

3 Rounds for Time

75 Double Unders

25 Air Squats

10 Power Cleans 135#/95

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Monday October 16, 2017

Posted on Oct 15, 2017 | 0 comments

If you have personal belongings in the cubbies, please take it home with you or store it in your gym bag or car.  We have accumulated to much stuff and there is no room for purses or keys. Thank You!

DON’T FORGET: Save the Date!  Friday November 3 @ 6pm, we will have the 2nd annual Beer Mile/ CornHole/ Spike Ball Potluck! Put it on your calendar. 

WOD:

15 Min AMRAP

9 Deadlifts 225#/155#

12 Handstand Push Ups

15 Box Jumps 24″/20″

Post WOD:

3 x 20 weighted AB Mat sit ups

Hamstring Stretch 2 min /side

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Saturday October 14, 2017

Posted on Oct 13, 2017 | 0 comments

If you have personal belongings in the cubbies, please take it home with you or store it in your gym bag or car.  We have accumulated to much stuff and there is no room for purses or keys. Thank You!

DON’T FORGET: Save the Date!  Friday November 3 @ 6pm, we will have the 2nd annual Beer Mile/ CornHole/ Spike Ball Potluck! Put it on your calendar. 

Open Gym 7-8:30am

Class 8:30am

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