12-1-14
Back Squat 3 X 10 @ 70% of 1 RM Complete 3 rounds for time: Run 400 meters 12 Thrusters, 95/65 21 Toes-to-bar
11-28-14
Good Friday Hours: 7 am until 10 am (the gym closes at 10 am) You may choose a WoD of your own or complete the workout below. Complete as many rounds as possible in 20 minutes of: 5 Burpees 15-foot …
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11-27-14
CLOSED. HAPPY THANKSGIVING! We will have open gym on FRIDAY at both locations from 7:00-10:00 a.m.
11-26-14
Shoulder Press, 6 X 5 @ 60% Complete for time: 50 Deadlifts for time, 185/135 On the Minute, 5 Burpees
11-25-14
Thanksgiving Holiday Schedule: Thanksgiving Day: Closed Black Friday: Open Gym, 7 am – 10 am Saturday: Closed High hang Snatch (pockets) 6 X 5 @ 60% “Burner” On The 2:00 x 5 10 Calorie Row 5 Overhead Squats,95/65 AMRAP Double-Unders …
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11-24-14
Back Squat, 3 X 10 @ 65% As Many Reps As Possible in 12 mins: 30 Wall Balls, 20/24 30 Double-Unders 25 Box Jumps, 24/20 25 Toes-to-Bar 20 Chest-to-Bar Pull-Ups 20 Barbell Facing Burpees 15 Cleans, 135/95 15 Jerks, 135/95 …
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11-22-14
7 x 2:00 Rounds 200 Meter Run 5 Pull-Ups, 10 Pushups, 15 Air Squats AMRAP Power Cleans in Time Remaining (135/95) Rest 1:00 Between Rounds Score is Total Power Cleans across all rounds.
11-21-14
As Many Rounds As Possible in 8 mins: 3-6-9-12…continue adding 3 reps each round Power Snatch, 96/65 Box Jump Over, 24/20 Rest 5 mins Plank Hold 5 rounds 1 min on, 1 min rest
