Monthly Archives: December 2013

Tuesday, December 31 – Morning and noon classes ONLY NO CLASSES on Wednesday, January 1   WarmUp: 30 burpees 20 PVC OHS 20 PVC good mornings 20 KB Romanian deadlifts (10/side)   Strength: Front Squat – week #5   WOD: … Continue reading

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Monday, December 30   WarmUp: 75 DUs or 200 SUs 2 rounds of: 5 man-makers 10 perfect air squats 10 supermans 5 pull-ups Strength: Deadlift – week #5 WOD: 7 RFT 7 SDLHP (95/65) 7 push press 7 back squats

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Saturday, December 28   WarmUp: 400 m run 30 MB Russian twists 25 KB swings 20 goblet squats 15 T2B 10 ring dips   Hero WOD:  “Blake” 4 RFT 25 m overhead walking lunges (45/25) 30 box jumps (24/20) 20 … Continue reading

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Friday, December 27 – 8 am and 9 am classes ONLY   WarmUp: 50 m frog jumps 2 rounds of: 3 HSPUs 5 MB cleans 7 burpee pull-ups 9 KB swings   Strength: Snatch – week #4   WOD: 5 … Continue reading

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NO CLASSES on the  25th or 26th. Do some burpees, run a 5K, ride your bike…or sleep ’til noon! It’s your choice! Have a wonderful holiday!

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