Monthly Archives: November 2015

Tuesday 12.01.15

WARM-UP PVC Mobility Row 250m 15 Empty BB Good Mornings 15 Money Makers 7 KB Shoulder Press each arm 15 Sit-ups OLY 6 X 1 Snatch Complex Snatch Deadlift + High Hang Snatch METCON 25-20-15-10-5 Burpee Box Jump Overs 5-4-3-2-1 … Continue reading

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Monday 11.30.15

WARM-UP PVC Mobility Row 300m 2 Rounds: 10 Squat Hops 10 Push-ups :20 Plank Hold SKILL WORK 9:00 Player’s Choice EMOM 1) Skill 1, X Reps 2) Skill 2, X Reps 3) Skill 3, X Reps METCON For Time: 12-9-6 … Continue reading

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Sunday 11.29.15

Open Gym 10:00 – 12:00

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Saturday 11.28.15

Team WOD: 2 person teams, 1 person work while other rests 50-40-30-20-10 pull ups kb swings *rest 2:00, then* 50-40-30-20-10 thrusters box jumps F = 35/20; 55/25; 16/12 P = 45/25; 65/45; 20/16 C = 53/35; 75/55; 24/20 Hero WOD: … Continue reading

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Friday 11.27.15 – CLASSES ONLY AT 8:30AM AND NOON TODAY!

CLASSES ONLY AT 8:30AM AND NOON TODAY! WARM-UP PVC Mobility Jog 200m or Row 250m 2 Rounds of: 10 Air Squats 10 DB Press 10 MB Squat Cleans METCON Team or Individual Effort “Holleyman” 30 RFT: 5 Wall Balls, 20/14 … Continue reading

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Thursday 11.26.15 – 8:30am CLASS ONLY

TODAY WE WILL HAVE 8:30AM CLASS ONLY HERO “Lumberjack 20” 20 Deadlifts Run 400m 20 KB Swings Run 400m 20 Overhead Squats Run 400m 20 Burpees Run 400m 20 C2B Pull-ups Run 400m 20 Box Jumps Run 400m 20 DB … Continue reading

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Wednesday 11.25.15 – LAST CLASS AT 5:30PM

OUR LAST CLASS OF THE DAY WILL BE AT 5:30PM WARM-UP PVC Mobility 400m Jog 10 Hanging Active Shoulders :30 Pigeon Stretch Each Leg 10 Empty BB Bent Over Rows 10 Scorpions STAMINA Tabata Row for Calories METCON For Reps: … Continue reading

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Tuesday 11.24.15

WARM-UP PVC Mobility 300m Row 2 Rounds of: 10 Lunges 10 Kang Squats with Dowel 10 V-ups STRENGTH 5-5-5-5-5 Back Squat *Increase Each Set METCON 15-12-9-6: Power Snatch T2B KB Swing *Unbroken Incentive = 50 Mountain Climbers every time a … Continue reading

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Monday 11.23.15

WARM-UP PVC Mobility 2 Rounds of: 30 Double Unders 10 Air Squat 10 Sotts Press 10 PVC High Pulls OLY 10:00 E2MoM of Snatch Complex Power Snatch + Hang Power Snatch + OH Squat METCON 3 RFT: 8 Front Squat … Continue reading

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Sunday 11.22.15

Open Gym 10:00am – 12:00 noon

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