Tuesday,1-13-15

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Strength/Skill:

Weighted Ring Dips 8X3, work to a heavy 3

18-15-12-9-6-3 reps for time of:
Back extension/Good Mornings 45/33
GHD Sit-up/Weighted Sit Ups 40/30
36-30-24-18-12-6
D/U’s

Max power Clean 5-3-1-1-1-1

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Monday, 11-20-17

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Closed Thanksgiving. Friday 8 and 9 am classes only. EMOM 20: Even: 2 Power Snatches + 1 Hang Squat Snatch + 1 OHS @ 70% of weakest movement Odd: 12 KBS 70/53 Front Squats Every 1:30 for 9min (6 sets) 3 Back Squat w/ pause for 5sec in bottom on first rep, then 2 regular…

Wednesday, 9-20-17

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Friday the 22nd, join us as we celebrate Britt and Jon’s upcoming wedding @ Brewology!!! Next Sunday the 24th…Sunday Funday @ 9:30. No 9am class. You will have to sign up at the front desk in advance. It will be a 3 person WOD. So teams of 3! “For time: 5 Rope Climbs 3:1 75…

Saturday, 7/22/11

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Friday, 3-15-19

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“JOLLY 51”   7RFT 3 Rope Climbs (scale 3:1) 15 DB Snatches 50/35 18 Wall Balls 20/14   In Memory of:     Capt. Mark K. Weber, 38th Rescue Squadron, Moody Air Force Base, Georgia Capt. Andreas B. O’Keefe, 106th Rescue Wing, Francis S. Gabreski Air National Guard Base, New York Capt. Christopher T. Zanetis, 106th…