Monday, 12-25-17
We are closed.
Merry Christmas!!
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Friday, 6/6/14
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10 min EMOM 3 strict Pull ups 3 T2B 3 CTB Pull ups Tabata 1- Hollow Rocks 2- Super Mans 3- L Hang Hold 4- Plank Hold 1 mile run for Time
Tuesday, 2-10-15
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6 min EMOM 3 Hang Power Clean + 2 Power Cleans + 1 Clean @ 70-80% 4 Rounds: 1 min- Ring Push ups 1 min- Deadlifts 135/95 “Fran” 21-15-9 Thruster 95/65 Pull up After WOD’s are your time for skill work on “open” skills you need to personally work on (d/u’s, c2b pull ups, t2b,…
Friday, 2-21-20
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800 m run 70 KB Swings 600 m run 50 KB Goblet Squats 400 m run 30 Burpees w/ lateral hop over KB 200 m run 100′ KB OH Walking Lunge (50′ right arm, 50′ left arm) Skills
Wednesday, 3-25-20
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Check your Email for Today’s WOD.
Monday, 12-4-17
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Christmas Party is Dec 16th. please sign up at the front desk. Strength: 8 min EMOM 3 Front Squats at 70% of 1RM 5RFT 12 Push Jerks 115/75 15 Pull Ups
Thursday 11-12-15
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Don’t forget to place your gear order. Strength : 7×1 Snatch balance working up in weight 10 min EMOM: 2 Power Snatch 70-80% of 1RM Power Snatch *NOT TnG* WOD: 7 Min AMRAP- 30 D/U 10 Burpee Box Jump Overs 20″/18″