Black Friday

Friday, November 28, 2014 “Black Friday” For Time: ???????…come and see! I hope that everyone had a great Thanksgiving!  The gym will be open from 10-12 today.  The only group wod time will be 10:30.  Bring it on in to burn...

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Death By…

***Normal morning schedule.  4:30 pm only in the evening.*** Wednesday, November, 26, 2014 Press: 3-3-3-3-3 Then, “Death by Power Cleans”           *Weights: (155,105)(135,95)(95,65)(55,35) Perform 1 power clean the 1st minute, 2...

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Go Time

Tuesday, November 25, 2014 4 Rounds for Time: 400 Meter Run 10 Deadlifts (225,155)(185,135)(135,95)(115,65) 20 Wall Balls (20,14)(14,10)(10,6) 10 Pullups Get in to the box and take advantage of the days before you feast to keep up your fitness...

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Quest

Monday, November, 24, 2014 Overhead Squat: 3-3-3-3-3 Then, For Time: 25 Power Snatches (95,65)(75,55)(55,35)(35,15) Upon completing the 25 power snatches begin a 1 minute AMRAP of front rack walking lunge steps. Today we will be building up to a...

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30 Minutes

Saturday, November 22, 2014 In Teams of 3 complete: 30 Minute EMOM 45 second Row for calories 45 second Burpees for reps 45 second Air Squat for reps Each team member will start at a different station.  You will work for 45 seconds, rotating...

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Bench, Row and Run

***There will be no 4:30, 5:30 pm classes today.  6:30 is still on.*** Friday, November 21, 2014 Bench Press: 10-8-6-4-2 Then, For Time: 1000 Meter Row 800 Meter Run It is time to do some bench pressing!  On the bench today, build up in weight as...

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Stronger

Wednesday, November 19, 2014 3 Rounds for Time: 20 Bar Facing Burpees 15 Clean and Jerks (155,105)(135,95)(115,75)(55,35) Today will literally be one of those wods you have to keep your head down and keep going. Perform your burpees consistently...

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