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Core EMOM 9 Core/Skill A1 - Pistol Negative Practice 3x3/Leg *Go lower by stacking short boxes and plates. 5 seconds per rep. WOD AMRAP 17 [...]
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Strength Beach Muscle EMOM 9 1 - 1x12 DB Hammer Curl (2x30/2x20) 2 - 1x12 Flat DB Tricep Extension (2x30/2x20) 3 - 1x15 Band Anchored [...]
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Strength A1 - Back Squat 8-8-5-5 WOD 500m Row Shoulder to Overhead (135/95) 15-10-5 Sit-Ups 30-20-10
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WOD 12 Rounds 2 Power Clean (165/115) 3 Burpee Pull-Up 8 Side Shuffle (1 Mat or 1 Bar) *27 Minute Cap Mobility A1 - Wall [...]
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Strength A1 Barbell RDL 8-5-3-3-3 A2 - Seated Arnold Press 4x10 Strength B1 Bench Press 3x3 B2 DB Top Down Bent Over Row 3x16 (8/Arm) [...]
010725
Strength A1 Tall Snatch 3x2-3* A2 Overhead Squat 3x5* *Empty bar or minimal weight for technique/mobility work B1 E2MOM x 6 (12 Minutes) 2 Snatch [...]
010625
Pistol Practice A1 - Pistol Negative 3x2-3/leg* *increasingly lower box A2 - Pistol Practice 3x10 Pistol Pike/Leg WOD 10 Rounds 4 Ring Dips 8 Pistols [...]
The Week Ahead 1/6/25…
Friends, Looks like a decent snow storm coming through, so we've decided to cancel regular classes on Monday. For those that need to get their [...]
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Snow Day - Our regular classes are cancelled. We will host open gym from 10am-12pm for the brave.
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Strength A1 Strict Press 4x5 A2 Band Face Pull 4x12 Partner WOD You Go I Go 14 Rounds (7 Each) 3 Front Squat (155/105) 6 [...]