Friday August 29th

Deck Of Cards

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Thursday August 28th


Warm Up 43 Squats 43 Double Unders 43 V-ups 400 M Run NFT Strength Back Squats 3 X 10 reps moderate to Heavy WOD Buy In 15 Overhead Squats 115/75 then Push Jerk 115/75 Box Jumps Power Snatch 115/75 10,9,8,7,6,5,4,3,2,1 then Cash Out 43 Wall Ball 20/14 For time  

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Wednesday August 27th

2014 Games Open standards

Warm Up 200 M Sprints X 4 (as group Sprint then wait 2 min btwn rounds) WOD 2014 Open Workout 14.5 Thrusters  95/65 Bar Facing Burpees 21-18-15-12-9-6-3 For Time

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Attention Morning Classes Time Changes

Guys we are going to be adding back our Wednesday 6am class. We are also no longer going to have 7am on Tuesdays and Thursdays. Check schedule for full details. Thanks Coach Matt

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Tuesday August 26th


Warm up 10 Dead Hang Pull ups 10 Box Jumps 24/20 10 Wall Ball 10 Push Ups 10 Hollow Rocks 10 KB Swings 10 Jumping Lunges 10 Knee to Elbow 10 Burpees 10 Wall Walks 1 rd NFT Strength Snatch Grip Dead Lifts 7reps X 4rds increase load each set WOD 5 Pull ups 200 […]

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