Sunday, 7-2-17
July 3rd hours: 9 and 10AM. 4 and 5PM open Gym.
July 4th hours: 8 and 9AM.
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Thursday, 12-13-12
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Strength/Skill – Box Squat 5×5 Complete as many rounds as possible in 15 minutes of: 8 Ring dips 10 Box jumps, 24/20″ box 95/65 pound barbell Overhead walking lunge, 12 steps
Thursday, 7/14/11
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Strength / Skill – Snatch High Pull For time – “Partitioned Grace” – Whats is Grace? See video. 10 Cleans 155/115 Sprint 100m 10 jerks Sprint 100m 10 Clean and jerks Sprint 100m 10 Jerks Sprint 100m 10 Cleans Sprint 100m
Friday, 6-30-17
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20 Min EMOM 40 Double-under 15 Push Ups 15 Weighted Sit Ups 15 Pistols Skill Work!!!
Thursday, 4/28/11
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Strength – You might not want a strength before you do this one!!!!! W.O.D. 21-15-9 Hang Squat Clean 95/65 Turkish Get-Ups 35/25
Thursday, 3-22-18
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6 am and 7 o’clock classes cancelled. 9 Min EMOM 1- 7 Strict Press 2- 25 Russian Twist 20/14 3- 15 Med Ball Clean 20/14 Row Intervals(28min, 8sets) 1:30 MAX CAL ROW 2 Min Rest *Score is total Cals*
Saturday, 7-20-19
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“Dicko” 3 RFT 29 Push-Ups 6 Hang Power Cleans 110/75 29 AbMat Sit-Ups 6 Push Presses 110/75 29 Pull-Ups 6 Overhead Squats 110/75 29 Kettlebell Swings 53/35