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Thursday February 4, 2016

Posted on Feb 3, 2016 | 0 comments

Fitness & Performance

Workout of the Day:

Death By Calorie Row

400 m Prowler Push with Bodyweight

3 rounds not for time

15 GHD Sit Ups

15 Hip Extensions

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Wednesday February 3, 2016

Posted on Feb 2, 2016 | 0 comments

Need extra time to work on your skills for the Open?  Open gym is Monday and Wednesday Night from 7pm -8pm

Fitness & Performance:

For Time

21-18-15-12-9-6

Sumo DL High Pull 95#/65#

Cal on AB

 

Post WOD 

5 min EMOM

10 Chest to Bar Pull Ups

Can also do Pull ups or ring rows depending on fitness level.  Try going unbroken

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Tuesday February 2, 2016

Posted on Feb 1, 2016 | 0 comments

Just a reminder…We will now offer an additional conditioning class, Thursday at 9am.

Workout of the Day

Fitness:

I Rep Max Thruster *from the rack

then

12 Min AMRAP – Ladder

2 Power Cleans

2 Front Squats

2 Thrusters

4.4.4, 6.6.6, 8.8.8

*after each set 30 DU’s

*suggested weight for AMRAP – Approx. 50% of your 1 RM Thruster

Performance:

I Rep Max Thruster *from the rack

12 Min EMOM

1 Clean

1 Front Squat

1 Thruster

* Weight for EMOM should be 75-80% of 1 RM Thruster

 

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Monday February 1, 2016

Posted on Jan 31, 2016 | 0 comments

Hope everyone had a great weekend!  Goodbye January, Hello February!

You will notice there are 2 levels of WOD’s posted today.  You will now have an option of doing either one and can choose based upon your goals.  If you have questions or concerns about your fitness goals or how to achieve them, please contact us and we can set aside some time to meet with you!

 

Fitness:

15 min EMOM

Min 1: 10/8 Cal on AB

Min 2: 8 Strict Pull ups / ring rows

Min 3: 10 Alt. Front Rack Lunges 95/65#

then

10 min AMRAP

60 Bar facing Burpees

30 Overhead Squats

10 Ring / Stationary Dips

Performance:

15-20 min Muscle up work

then

2011 Open Workout

10 min AMRAP

60 Bar Facing Burpees

30 Overhead Squats 120#/90#

10 Ring Muscle Ups

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Friday January 29, 2016

Posted on Jan 28, 2016 | 0 comments

The first Open workout will be released in 4 weeks!  Sign up now!  The Open Workout will be the posted WOD on Friday’s and we will also be getting together Friday evening to do the WOD in a fun and energetic atmosphere.  We would love to have as many of our members participate in this as possible.

Workout of the Day

For Time

100 Cal Assault Bike

50 Hang Squat Cleans 65#/45#

50 Push Press 65#/45#

Post WOD:

Sled Drag

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Thursday January 28, 2016

Posted on Jan 27, 2016 | 0 comments

Starting NEXT Thursday February 4th, we will offer an additional Conditioning class on Thursdays at 9AM.  

The new schedule will be

M, W, Th, F – 9AM

M, W – 6PM

F – 5PM

Workout of the Day

7 Rounds

250 m Row

7 Dumbbell Burpees 55#/35#

7 Dumbbell Thrusters 55#/35#

Scaled: 35#/20#

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