Friday, 12-1-17

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Christmas Party is Dec 16th. please sign up at the front desk. 10 Min EMOM: Even-12 KBS 70/53 ODD-12 Hollow Rocks + 5 Supermans 20 min AMRAP: 50 WB (20/14) 50 DU 40 Box Jump (24/20) 40 TTB 30 CTB PU 30 Bar-Facing Burpees 20 Power Cleans (145/100) 20 Jerks (145/100) 10 Power Snatches (145/100) […]

Thursday, 11-30-17

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Christmas Party is Dec 16th. please sign up at the front desk. 10 Min EMOM EVEN- 10 HSPU ( 15 Scaled ) ODD- 5-7 Bar MU (5 Pull up +5 Dip) rest 2 min 12 Min EMOM Even-50′ Sled Push 150/100 (10 Weighted lunge45/30) ODD-10 Ring Dip (15 Scaled/assisted Dip) rest 2 min 10 min […]

Wednesday, 11-29-17

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Christmas Party is Dec 16th. please sign up at the front desk. Strength: Front Squat 6×3 w/5sec descend Sumo Deadlift 2×3@60% 2×3@70% 1×3@80% 1×3@90% 8min AMRAP: 30 D/U 8 Alt. DB Snatch 50/35 4 Broad Jumps ( Long Length of mat)

Monday, 11-27-17

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Christmas Party is Dec 16th. please sign up at the front desk. With a continuously running clock: For time: 21 Deadlifts 225/155 200′ Shuttle run(50′ out & back, x2) 15 Deadlifts 200′ Shuttle run 9 Deadlifts 200′ Shuttle run Rest 5 minutes & repeat, but: Change Deadlift to Thruster 95/65 Rest 5 minutes & repeat, […]