Monthly Archives: October 2014

Saturday, November 1

Saturday, November 1   ** Free Community Workout today at 9am! Send out your invites now! **   Warm Up: 2 rounds of: 8 dual KB cleans (53/35) 50 m walk with KB in front rack position 8 dual KB … Continue reading

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Friday, October 31

Friday, October 31 – NO 5:00 PM class today!!   ** Free Community Workout tomorrow, November 1st at 9am! Send out your invites now! **   Warm Up: 2 min SU/DU practice 2 min DU amrap 15 dual KB lunges … Continue reading

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12 Things Every Lifter Should Know

12 Things Every Lifter Should Know   Do your squats– All of them. If you want to be a good lifter you better get used to it.  Leg strength is a precursor to powerful lifting. They’re not bad for your knees, … Continue reading

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Thursday, October 30

Thursday, October 30   ** Free Community Workout this Saturday, November 1st at 9am! Send out your invites now! **   WarmUp: 75 DUs or 225 SUs 2 rounds of: 10 ring rows 10 pistols (5/side) 10 KB OHS (5/side) … Continue reading

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Wednesday, Oct 29 Strength Class

Wednesday, Oct 29 Strength Class  Max Effort Lower Body   Accessories: 5 Mins of shoulder mobility 2 rounds of: 10 OH Walking Lunges (45/33) 10 MB Cradle Situps (20/14) 10 PVC OHS facing the wall   Strength: OHS Squat Set … Continue reading

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