Saturday, 7-7-18

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Warm up: 2 RDs at easy pace 5 K2E 5 Air Squats 5 BB OHS 10 Lunges 30 D/U 22 min AMRAP – 20/15 Cal Row 1 Rope Climb 3:1 20 T2B 1 Rope Climb 20 OHS 95/65 1 Rope Climb 20 Jumping Squats

Friday, 7-6-18

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Warm up: 2RDs at easy pace 5 behind the neck snatch grip push press 7 Muscle Snatch 7 Low Hang Power Snatch 10 Air Squats 12 Min EMOM Min 1 & 2 – 3 Power Snatches @ 50% of 1RM Min 3 & 4 – 3 Power Snatches @ 55% Min 5 & 6 – […]

Thursday, 7-5-18

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Warm up: 3 RDs at easy pace 5 Ring Rows 10 Sit Ups 10 Lunges 30 D/U 10 RFT: 5 Strict Pull Ups 10 DB Movement 70/50 15 GHD (weighted sit up 25/15) Round 1 – Dumbbell Push Press Round 2 – Dumbbell Burpees Round 3 – Dumbbell Power Cleans Round 4 – Dumbbell Bench […]

Wednesday, 7-4-18

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8,9 and 10am classes today!!   Warm up: 2 RDs at easy pace 5 Burpee 10 Air Squats 10 Russian Swings In teams of 3 45 min running clock “Georgie” AMRAP in 21 minutes Buy-in: 65 Sit-Ups (All 3 teammates complete) 7 Burpees 11 Push-Ups 22 Kettlebell Swings (53/35) right into… “Zachary Tellier” For Time […]

Tuesday, 7-3-18

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  Does anyone have a fresh water fish tank   ATTENTION 5AM CLASS. YOU MUST SIGN IN BY 8PM THE NIGHT BEFORE. Need at least 3 to have the class. You will be able to see from the app who is signed in.   *****July 4th hours: 8,9 and 10am only!!!   We are starting […]