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  • 11/23/2017 THANKSGIVING thursday

    HOLIDAY SCHEDULE on Thursday 11/23/17 OPEN GYM FROM 7-9AM HAVE A GREAT THANKSGIVING EVERYONE!

  • 11/22/2017 Wednesday Workout

    Warmup Skill/Strength 6 x 3 Presses / 6 Push Presses @ 80% of 1RM Press Workout 10-9-8-7-6-5-4-3-2-1 Power Cleans (135/95) Toes to Bar Burpees Over Bar After Party

  • 11/21/2017 Tuesday workout

    Warmup Strength SASC 6/1 Front Squat / Back Squat! 6 x 3/6 @ 90% Workout 10 Overhead Squats (115/75) 50 Double Unders (75 Singles) x 4 RFT After Party

  • 11-20-17 Monday WOD

    PARTNER WOD 50 Box Jumps 50 MB situps 50 MB squat tosses 50 push-ups 500m row 2 RFT      

  • 11/17/2017 Friday Workout

    Warmup Strength Gymnasty Session with Coach T! Workout 8 Pullups 16 KB Swings 24 Abmat Situps 400m Row x 3 RFT After Party  

  • 11/16/2017 Thursday Workout

    Warmup Strength SASC 5/2: Front Squat & Back Squat 6 x 3/6 @80% Workout 8-8-8-8-8-etc Burpee Broad Jumps 10-20-30-40-50-etc Double Unders (same # singles) 7min AMRAP After Party

  • 11/15/2017 Wednesday Workout

    Warmup Group Barbell Warmup Strength Deadlift 4 x 5 at 55, 65, 75, 85% Workout 12min EMOM 3 Cleans per min If athlete fails, drop weight (50%) and do 5… Continue reading

  • 11/14/2017 Tuesday Workout

    Warmup Strength Bench Press 2 x 10 at 65% 3 x 5 at 75% ME at 85% Workout 100 Lunges interrupted by 10 Push-ups every 60 sec For Time 13min… Continue reading

  • 11/13/2017 Monday Workout

    Warmup Strength SASC 5/1: Front Squat & Back Squat 6 x 3/6 @85% Workout “8min Abs” (Tabata Ab Circuit) Bicycle Crunches Russian Twists Flutter Kicks Back Extensions AP Stretch

  • 11/11/17 Saturday WOD

    Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash.,… Continue reading

 

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  • 12/15/17 Friday WOD

    Strength – DELOAD 4 x 2 FS / 4 BS at 65% squat set then. . . 20 situps 10 RDL (5R, 5L) WOD 15-20-30-20-15 Kb swing wallball For Time… Continue reading

     
 

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