8.02.17

Wednesday, August 2, 2017 “White” 5 Rounds for time: 3 Rope Ascents (15′) 10 Toes to Bar 21 Walking Lunge steps with plate overhead (45,25) 400 Meter Run U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned...

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8.01.17

Tuesday, August 1, 2017 12 Minute AMRAP: 9 Dumbell Deadlifts (55,35)(35,25) 6 Burpees 3 Dumbell Power Cleans It is all about the dumbbell today. Plus some wonderful burpees. We have lots of weight options if the dumbbells don’t fit you. See...

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7.31.17

Monday, July 31, 2017 20 Minute AMRAP: 10 L-Pullups 10 Handstand Pushups 20 Hip Extensions It is hard to believe July is at its end! Today we have a bit off a high skill workout. There will be many scaling options for you so don’t skip out...

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7.29.17

***Classes at 8am and 9am only today*** Saturday, July 29, 2017 Teams of 3 3 rounds: 8 Minutes to complete: 600 Meter Run (200m each, relay style) AMRAP for the remaining time, 21 Slam Balls (7 each) 15 Ramp Runs with Slam Ball (alternate) 9...

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7.28.17

Friday, July 28, 2017 Front Squat: 1-1-1-1-1-1-1 The goal for today’s workout is to build weight each set until you end up with the most weight that you can front squat for one rep. Go heavy and then enjoy your weekend!

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