Wednesday, 6-4-14
Strength/Skill – Bench Press 5×3
5 R.F.T.
40 D/U’s
10 Push Presses 155/115
200m Run
Cool Down
10 x 5 Pull-ups
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Friday, 9-28-18
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Yoga Sunday the 7th with coach Marcus @11 am. $15.00 per person. Don’t forget to bring your yoga mat. Anyone welcome! 2 RDs 10 Gobet Squats 10 Walking Lunges 30′ Duck Walk Back Squats 3×10 @ 65% With a partner 4 RFT 6 Rope Climbs 10 Bear Complexes 135/95 50 Walking Lunge each *28…
Tuesday, 11-5-19
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6X5 Weighted Pull Ups/Negatives 4X10 Weighted Push Ups 2X1 min Weighted Planks 12 min AMRAP 30 D/Us 10 Push Ups 8 Box Jumps 24/20 6 HSPU 4 Ring Dips 2 MU
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
Tuesday, 1-21-20
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Front Squats EMOM x12 2 Front Squats @ 70% JJ U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, FL, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on March 22, 2010, while supporting combat operations in Helmand…
Saturday, 3-2-13
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5 rounds for time: 5 H.S.P.U.’s or (Heavy dumbbell presses) 5 Thrusters (135#/95#) 5 T2B 5 Deadlifts (245#/175#) 5 Burpees 5 K.B. Swings (70#/53#) 5 Pull-ups
Tuesday, 7-31-18
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Warm up 3 RDs 10 Banded Squats 10 BB Back Squats 8 BB Push Press 8 Ring Rows 12 min to complete: Back Squats 7×3 @ 85% 5 RFT: 5 Power Clean & Jerk 155/105 10 C2B Pull Up (2:1 pull up) *18 min Cap*