12-3-14
Shoulder Press 3 sets, 10 reps @ 70% of 1 RM High Hang Power Clean (pockets) 6 sets, 5 reps @ 65% of 1 RM Lots of tissue damage and joint trauma over the past two days. Focus on joint …
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12-2-14
Teams of 2 15 – 12 – 9 Burpee Box Jump Overs (24/20), 150 Meter Run 12 – 9 – 6 Burpee Box Jump Overs (24/20), 150 Meter Run 9 – 6 – 3 Burpee Box Jump Overs (24/20), 150 …
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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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