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10.18.13 Doubles and Snatches

Pre-WOD Mobility and Movement 3 rounds of 5 Push Press 75/45 10 Lateral Bar Jumps Snatch Progression WOD Strength: Members Only Met-Con: 5 Rounds for Time 15 Hang Snatches 95/65 lbs 30 DUs 5am class!

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10.23.13 The Harder You Train, The More You Gain

Pre-WOD Mobility and Movement 3 rounds of 5 Snatch Balance 75/45 lbs 10 Toes to Bar 10 Burpees WOD Strength: Members Only Conditioning: 21 Handstand Push Ups 9 Dead Lifts 50% 1rm 15 Handstand Push Ups...

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11.1.13 The Start of a New Month

Pre-WOD Mobility and Movement 3 rounds of 20 DUs 10 Toes to Bar 1 Rope Climb WOD Strength: Members Only Met-Con: 10 RFT: Deadlifts and Push-ups 15 Deadlifts, 135/95 lbs 15 Push-ups technique most be...

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11.8.13 Almost as Fun as Jury Duty…

Pre-WOD Mobility and Movemnet Warm up Dead lifts and KBS WOD Strength: Members only Met-Con: 12 min AMRAP 12 Wall Balls 20/14 lbs 12 KBS 1.5 Pood/1 Pood 12 Dead Lifts 60% 1rm 12 Pull Ups Post-WOD Smash...

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11.11.13 In Honor of Our Veterans

I Hope Everyone Gets a Chance to Come Out and WOD With Us Today! Pre-WOD Mobility and Movement Practice your goat WOD Team WOD “Super Team” DT and Randy For total time: 5 rounds of 12 Dead Lifts...

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11.21.13 PRs Everywhere!

Yesterday was a great day! We had a ton of PRs on the the double strict press! A couple of up coming schedule changes and events. Nov. 27th we will have no pm classes Nov. 28th we only have two AM...

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12.5.13 Burpee Chipper

Pre-WOD Mobility and Movement WOD Strength: SugarWOD Met-Con: “Heavy Burpees” 30 Burpees 10 Tire Jumps 32/18in 3 Dead Lifts 315/215lbs 20 Burpees 10 Tire Jumps 32/18in 2 Dead Lifts 315/215lbs 10...

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12.17.13 Time For Mrs. Diane

Pre-WOD Mobility and movement WOD Strength: Members only Met-Con: “Diane” 21-15-9 Dead lift 225/155 lbs Hand Stand Push Ups Post-WOD Smash and rollout

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12.27.13 It’s Friday! Are you ready to workout?!

Pre-WOD Mobility and movement WOD: Strength: Members only Met-Con: 5 rounds for total rounds 3 min AMRAP 7 Dead lifts 185/125 lbs 5 Full Cleans 185/125 lbs 3 Push Jerk 185/125 lbs Rest 1 min between...

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12.30.13 New Years schedule! Class Updates!

12/30 Monday: Normal Classes 12/31 Tuesday: Normal MORNINGS only 6:45PM 1/1 Wednesday: ALL CLASSES CANCELLED 1/2-3 Thursday and Friday: Normal Classes Commit 2 Fit This week if you are interested in...

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