Tuesday September 2nd


Warm Up Couch Stretch 2 min each leg Then 20 Hollow Rocks 200 M run 30 Hollow Rocks 200 M run 40 Squats200 M run 50 Squats 200 M run (NFT) Skill/ Practice As a group hang on bar as long as possible (best two out of 3 wins) WOD KB Swings 53/35 Burpee Box […]

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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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