10.10.17

Tuesday, October 10, 2017 5 Rounds for time: 500 Meter Row 15 Bench Presses(135,95)(115,80)(95,65)(75,55) This is a great pull/push workout. You will want to pick a weight that you can do unbroken through at least 3 rounds. On the rower, try to...

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10.09.17

Monday, October 9, 2017 For Time: 21-15-9 Front Squat (185,135)(135,95)(115,80)(75,55) Med Ball Situps (20,14)(14,10)(10,6) Welcome back! Today we will be bringing the bar from the floor for the front squats. Lets go a little heavier on the load...

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10.06.17

Friday, October 6, 2017 10, 2-Minute Rounds for reps: 1 Minute max calories, Assault Bike 1 Minute max rep power clean and jerks (115,80)(95,65)(75,55)(55,35) *No rest between rounds. Score is the total reps from all 10 rounds.

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10.07.17

Saturday, October 7, 2017 For Time: 2 mile Road course 1 Lap through the obstacle course Run 200 Meters Back to the gym Next Saturday our workout will be the 5k that our neighbors at Edge Soccer are hosting. It begins and ends at our...

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10.4.17

Wednesday, October 4, 2017 3 Rounds for Time: 30 Pullups 400 Meter Run We want you guys to keep this under 10 minutes today. Try to knock out big sets of the pullups and get out there and really push the run. If you follow that plan you will be...

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10.03.17

Tuesday, October 3, 2017 “The Brier Creek 300” 5 Rounds for time: 20 Wall Balls(20,14)(14,10)(10,6) 20 Kettlebell Swings(53,35)(44,26)(26,18) 20 Burpees This one is a gym specific benchmark. Put your head down and plow through the...

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