2 weeks ago

9-11-18 WOD

9/11 Tribute WOD For Time: 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30″ / 24″) 11 Thrusters (125# / 85#) 11 Burpee Chest to Bar Pull-ups 11 Power Cleans (170# / 120#) 11 HSPUs 11 KB Swings (2 pood / 1.5 pood) 11 Toes to Bar 11 Deadlifts (170# / 120#) 11

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2 weeks ago

9-10-18 WOD

4rds of 5:00 of: 2x 10 Deadlifts (185/135) 10 TTB In remaining time a) Row for Cals b) SDHP (53/35)

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3 weeks ago

9-7-18 WOD

Teams of Two Max Rds in 25min 50 Hip Extensions 40 40 Slam Balls (30/20) 30 Parallette Pass Throughs 20 KB Deadlifts (53/35) 10 Muscle Ups

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3 weeks ago

9-6-18 WOD

Work up to a Heavy 2 rep Hang Power Snatch THEN 2rds 200M Run with MB (20/14) 20 Power Snatch (95/65) 400M Run 20 Power Snatch 200M MB Run

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3 weeks ago

9-5-18 WOD

Max Rds in 15min 2 Front Squats (95/65) 2 Burpees 4 Front Squats 4 Burpees 6 Front Squats 6 Burpees ….etc

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3 weeks ago

9-4-18 WOD

6rds :30 Bike/Row for Cals :30 Rest :30 Box Jumps (24/20) :30 Rest :30 DB Cleans (50/35) :30 Rest

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3 weeks ago

Happy Labor Day!

We will have an open gym from 10:30a to 12:00p only. No PM classes. We will resume our regular schedule Tuesday 9/4. Have a safe and relaxing day!

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4 weeks ago

8-31-18 WOD

“Summer Gone Bad” Teams of Two A) Works 1:00 B) Rests 4rds Push Press (75/55) Double Unders KB Swings (53/35) Burpees Sit-Ups

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