Monthly Archives: September 2014

Wednesday, October 1

Wednesday, October 1 – NO 7 AM class today!!   ** Free Community Workout this Saturday! Bring friends & stay for the raffle!   WarmUp:  250 m Row Sprint 3 rounds:  4 MB clean and toss 6 pull ups 8 … Continue reading

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Tuesday, September 30

Tuesday, September 30 –  NO 7 AM Class today!!   ** Free Community Workout this Saturday! Bring friends & stay for the raffle!   WarmUp: 15 burpees 20 wide mountain climbers 15 KB swings 12 push-ups 9 MB cleans   … Continue reading

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Monday, September 29

Monday, September 29 – NO 7 AM CLASS today!   ** Free Community Workout this Saturday! Bring friends & stay for the raffle!   WarmUp: 40 DUs (150 SUs) 40 MB Russian twists (20/side) 20 wall balls 20 plank in … Continue reading

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Sunday, September 28

Sunday, September 28   Warm up: Run/Row/Jump 8 wall squats 10 lunges 12 push ups 10 C2B pull ups 8 box jumps 5 mins skill work or squat mobility   Strength: Snatch grip deadlifts 4×3  100% of snatch max and … Continue reading

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Advanced Class, Saturday September 27

Advanced Class, Saturday September 27 Warm-up: Dynamic Stretching   WOD #1 2014 Regional WOD Event 7 [8Min Cut off] FT 64 Pull-ups 8 OVR HD Sqts (#205 / #135) [3 Min rest]   WOD #2: 15 Min AMRAP 5 Strict … Continue reading

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