Monthly Archives: April 2015

Friday, May 1

Free community WOD tomorrow at 10 AM. See you there!!    Friday, May 1   Warm-up 2 rounds of: 10 single-arm KB thrusters (5R/5L) 10 ring pull-ups 10 wall balls 10 push-ups 10 triple-unders    Strength:  Squat Snatch – week … Continue reading

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Thursday, April 30

Free Community Workout this Saturday at 10am. Bring friends!! Thursday, April 30   WarmUp: Row 500m 3 rounds: 10 MB cleans 5 T2B 10 pistols 5/5 5 HSPU 10 box jumps   Strength:  Squat clean and jerk – week #2 … Continue reading

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Wednesday, April 29 Strength Class (DU-3)

Wednesday, April 29 Strength Class Dynamic Effort Upper Body Accessories: 3 rounds of: 20 MB Russian Twists 10 HSPU 5 Dips Strength: Snatch Grip Jerks Set 1: 5@65% of 1RM 6×4 @ 85% Try to complete each rep in < … Continue reading

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Wednesday, April 29

Free Community Workout this Saturday at 10am. Bring friends!!   Wednesday, April 29   WarmUp:  20 Wall Balls 1 min of each: squats/ push ups/ sit ups/ lunges/ tiger push ups then 5 wall walks + 10 HSPU   Strength: … Continue reading

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Tuesday, April 28

Free Community Workout this Saturday at 10am. Bring friends!! Tuesday, April 28 WarmUp:  2 rounds: Suicide run 10 dual KB front squats 10 pull ups 10 KB swings 10 PVC OHS   Partner WOD:  8 RFT “You go/I go” format … Continue reading

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