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The week ahead.. November 14th
First off, a HUGE thank you to everyone for helping out with the 'AMSAP' on Friday whether you were there in person to assemble or donated items to be used. Check out the finished product [...]
The week ahead.. November 7th
Hey gang.. Can you believe it's already November?!? That means only 48 shopping days until Christmas (link)! For this week, a couple reminders regarding the end of the week. Friday is Veteran's Day, which is [...]
The week ahead.. October 31st
Hey folks.. Great turn out at the party on Friday night! It's good to see people in normal clothes for a change. Onto the workouts this week: If you're familiar with the girl workout "Grace", [...]
The week ahead.. October 24th
Hey folks.. A few quick administrative notes. A reminder that we have the combined homebrew challenge and 3-year anniversary party on Friday (linked) at 8pm. With that said, there will be no 7pm class on [...]
The week ahead.. October 17th
First off, a couple reminders for this week.. Wednesday - Yoga is now at 6:15pm, and will be at that time going forward. Saturday - Offsite Adventure: Hiking Strickler Knob - Be sure to sign [...]
The week ahead.. October 10th
Another quick update on what to expect with programming this week. First, a reminder that we have a condensed schedule Monday due to the Columbus Day holiday Morning classes 6am, 7am Afternoon/Evening classes 4pm, 5pm, [...]
WOD
4/12/2024
Workout 20 min AMRAP 24 Double unders 12 Handstand shoulder taps 6 Toes to bar
4/11/2024
Strength A1 - Deadlift -4 x 4 @80% 1RM *deadstop; 3 sec to lower bar every rep A2 - Side plank rotations -3 x 8/side Workout 8 min AMRAP 8 Single DB renegade [...]
4/10/2024
Strength 1 A1 - Power snatch - Hang power snatch - Overhead squat -Build to a heavy single of the complex, and repeat that weight a total of 3 times. A2 - Top support knee [...]
4/9/2024
Workout For time 5 round of: 400m run 3 rounds of 4 Pull ups 8 Push ups 12 Air squats *Weight vest optional - 20/14# *Each round starts with a 400m run. *When you get [...]
4/8/2024
Strength A1 - Bench press -4 x 4* @ 80% *1 sec pause at the chest 1st rep every set, max reps on the last set A2 - Gorilla Rows -3 x 8/arm [...]
4/7/2024
REST DAY! Get outside and do something fun. Or just relax with a beer! - Yoga at 10am. - Gainz Club at 11am. See you tomorrow!
PREPARING YOU FOR LIFE
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