Blog2018-09-09T03:04:43+00:00

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WOD

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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 WOD 5 Rounds 10 Wall Balls (20/14) 25 Double Unders [...]

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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 (4/leg)* 12 Renegade Row (2x50/2x35) 20 Minute Cap [...]

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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 Burpee Over Bar 9 Wall Ball (20/14)

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Core Strength EMOM 9 1 - 1x30s Side Plank Leg Lift 2 - 1x30s Side Plank Leg Lift 3 - 1x20 Windshield Wipers WOD 6 Rounds for Time 10 Single Arm KB Clean (1x53/1x35) 10 [...]

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Strength A1 Bench Press 5x3 A2 Barbell Pendlay Row 4x10 (155/105) WOD AMRAP 7 21 KB Swings (53/35) 12 Push-Ups

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