Month

December 2019
January 1, 2020 Gym CLOSED. No Classes Today. HAPPY NEW YEAR! Take a moment today to reflect back on 2019 and all that you have accomplished in the past year. Be proud of what you have done and what you have become. Hopefully you have learned from your mistakes and can set your sights on...
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December 31, 2019 10:00a and 12:00p CLASSES ONLY TODAY New Year’s Eve WOD Complete 31 Reps of each exercise: Push Press (95/65) Pull ups Power Snatches (95/65) Sit ups (GHDs or Abmats) Back Squats (95/65) (from the floor) Hand-Release Push ups Sumo-Deadlift High Pulls (95/65) Toes-to-Rings Thrusters (95/65) Burpees Hang Power Cleans (95/65) Jumping Lunges...
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December 30, 2019 Strength: Strict Press 6-8-10-8-6 *Use the same weights on the sets of 6 and sets of 8. Complete a 60ft seated Sled Pull after each set. Metcon: 3 Rounds of: 1:00 Wall Balls (20/14) 1:00 Alternating Dumbbell Snatches (50/35) 1:00 Double Unders 1:00 Alternating Dumbbell Clean & Jerks (50/35) 1:00 Rest
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December 28, 2019 Partner WOD Teams of 2 complete: 100/80 Calorie Row 30 Synchronized Bar Facing Burpees (7:00 cap) Rest 2:00 400 Double Unders 30 Synchronized Bar Facing Burpees (7:00 cap) Rest 2:00 100/80 Calorie Assault Bike 30 Synchronized Bar Facing Burpees (7:00 cap) *7 min Time Cap each workout, Split calories up as needed...
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December 27, 2019 TODAY’S SCHEDULE 9:00am, 3:30pm and 4:30pm Classes Strength: Overhead Squat 1. Pause Overhead Squat 3 x 2 *Pause :05 in the bottom of each rep. 2. Power Snatch + Overhead Squat (1+1) x 5 sets *Build in weight over the 5 sets. Metcon: 10 minute AMRAP 300m Run 6 Power Snatches (95/65)...
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December 26, 2019 TODAY’S SCHEDULE 10:00am and 12:00pm Classes ONLY Metcon: (For time) 40/30 Calorie Row (Buy-In) then, 12-9-6 of: Dumbbell Burpee Box Step Overs (50/35 x 2 @ 24″/20″) 24-18-12 of: Toes-to-Bar then, 40/30 Calorie Row (Cash-Out) Accessory Work: 2-3 Rounds (Not for time) 14 Alternating Single Arm Dumbbell Bench Press (7 per side)...
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