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Wednesday November 16, 2016

Posted on Nov 15, 2016 | 0 comments

Lots of Front Squat PR’s yesterday!

There is a lot going on at the gym over the next few weeks.  PLEASE continue to check the website for info if you have any questions.  All events and schedule changes will be posted on the blog.

Mark your calendars for Saturday November 19, 2016, we will be having an “in House” Thanksgiving Throwdown!  Teams of 2 (MM or FF) will compete against each other in 3 WOD’s.  We will start at 9am.  So find a partner and get signed up!  There is a sign up sheet at the gym.  Each team will be required to bing in a donation of non perishable food items that will then be donated locally.  There will no Saturday Class.

Thursday November 24th (Thanksgiving Day), we will have 2 class times only, 7:30am & 9am.  

Saturday, December 3, 2016 is Santa Smackdown!  We need volunteers!  Please sign up at the gym if you are able to help us out and include your shirt size on the sign up sheet.  Thank You!

WOD:

10 Min EMOM

100 m Shuttle Sprint (5,10,15,20m)

Rest 3 Min

10 Min EMOM

3 Power Cleans 165#/115#

9 Push Press 75#/55#

Post WOD:

3 Rounds not for time

10 T2B

30 Banded Good Mornings

 

 

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Tuesday November 15, 2016

Posted on Nov 14, 2016 | 0 comments

There is a lot going on at the gym over the next few weeks.  PLEASE continue to check the website for info if you have any questions.  All events and schedule changes will be posted on the blog.

Mark your calendars for Saturday November 19, 2016, we will be having an “in House” Thanksgiving Throwdown!  Teams of 2 (MM or FF) will compete against each other in 3 WOD’s.  We will start at 9am.  So find a partner and get signed up!  There is a sign up sheet at the gym.  Each team will be required to bing in a donation of non perishable food items that will then be donated locally.  There will no Saturday Class.

Thursday November 24th (Thanksgiving Day), we will have 2 class times only, 7:30am & 9am.  

Saturday, December 3, 2016 is Santa Smackdown!  We need volunteers!  Please sign up at the gym if you are able to help us out.  Thank You!

Strength:

In 20 Min find your 1 RM Front Squat

WOD:

3 Rounds

800m Run

100 m Prowler Push 90#/70#

 

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Monday November 14, 2016

Posted on Nov 13, 2016 | 0 comments

There is a lot going on at the gym over the next few weeks.  PLEASE continue to check the website for info if you have any questions.  All events and schedule changes will be posted on the blog.

Mark your calendars for Saturday November 19, 2016, we will be having an “in House” Thanksgiving Throwdown!  Teams of 2 (MM or FF) will compete against each other in 3 WOD’s.  We will start at 9am.  So find a partner and get signed up!  There is a sign up sheet at the gym.  Each team will be required to bing in a donation of non perishable food items that will then be donated locally.  There will no Saturday Class.

Thursday November 24th (Thanksgiving Day), we will have 2 class times only, 7:30am & 9am.  

Saturday, December 3, 2016 is Santa Smackdown!  We need volunteers!  Please sign up at the gym if you are able to help us out.  Thank You!

Strength:

1-1-1-1-1

3 Position Snatch

High Hang Snatch + Hang Snatch + Snatch

 

WOD:

10 Hang Power Clean & Jerks 155#/105#

200 m Run

10 Hang Power Clean & Jerks 135#/95#

500 m Row

10 Hang Power Clean & Jerks 115#/75#

40 Cal Assault Bike

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Friday November 11, 2016

Posted on Nov 10, 2016 | 0 comments

Veterans Day

Today, November 11th, we will have a modified class schedule.  Classes will be 6:30am, 8am, 9am, 4:30pm.  Conditioning class will also be doing the posted Hero WOD, so you can come at any time.

 WOD:

“Whitten”

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

5 Rounds for Time

22 Kettlebell Swings 70#/53#

22 Box Jumps 24″/20″

400m Run

22 Burpees

22 Wall Balls 20#/14# to 10′

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Thursday November 10, 2016

Posted on Nov 9, 2016 | 0 comments

Friday, November 11th (Veteran’s Day), we will have a modified class schedule.  Classes will be 6:30am, 8am, 9am, 4:30pm.  Conditioning class will also be doing the posted Hero WOD, so you can come at any time.

Mark your calendars for Saturday November 19, 2016, we will be having an “in House” Thanksgiving Throwdown!  Teams of 2 (MM or FF) will compete against each other in 3 WOD’s.  We will start at 9am.  Each team will be required to bing in a donation of non perishable food items that will then be donated locally.  There will no Saturday Class.

Strength:

Back Squat

10 @ 70%

8 @ 75%

6 @ 80%

2 @ 85%

1 @ 90%

WOD:

50 Pull Ups

100′ Double KettleBell Front Rack Lunge 53#/35#

35 Pull Ups

75′ Double KB Front Rack Lunge

20 Pull Ups

50′ Double KB Front Rack Lunge

*Goal is 12 Min.

 

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Wednesday November 9, 2016

Posted on Nov 8, 2016 | 0 comments

Friday, November 11th (Veteran’s Day), we will have a modified class schedule.  Classes will be 6:30am, 8am, 9am, 4:30pm.

Mark your calendars for Saturday November 19, 2016, we will be having an “in House” Thanksgiving Throwdown!  Teams of 2 (MM or FF) will compete against each other in 3 WOD’s.  We will start at 9am.  Each team will be required to bing in a donation of non perishable food items that will then be donated locally.  There will no Saturday Class.

WOD:

24 Min EMOM – Alternating

Min 1: 15/12 Cal Row

Min 2: 30 Double Unders

Min 3: 100 M Prowler Push 90#/50#

Min 4: 30 Double Unders

Post WOD:

4 Rounds not for time

15 AB Mat Sit Ups

20 Flutter Kicks

30 Banded Good Mornings

 

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