Monthly Archives: December 2017

12.29.17

Christmas and New Years Holiday hours   FRIDAY 12/29- 5:15am-12pm-5:30pm SATURDAY 12/30-10am MONDAY 1/1-CLOSED TUESDAY 1/2- RESUME NORMAL SCHEDULE     Strength Power snatch singles @ 60-75% 5 rounds 60 second amrap (drop and reset each rep) 2 minutes rest WOD … Continue reading

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12.28.17

Christmas and New Years Holiday hours THURSDAY 12/28- 5:15am-12pm-4:30pm-5:30pm FRIDAY 12/29- 5:15am-12pm-5:30pm SATURDAY 12/30-10am MONDAY 1/1-CLOSED TUESDAY 1/2- RESUME NORMAL SCHEDULE   Strength Push jerk 5×5 @70%   WOD 18-15-12-9 Calories airdyne Deadlifts 225/155 Toes to bar

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12.27.17

Christmas and New Years Holiday hours   WEDNESDAY 12/27- 5:15am-12pm-4:30pm-5:30pm THURSDAY 12/28- 5:15am-12pm-4:30pm-5:30pm FRIDAY 12/29- 5:15am-12pm-5:30pm SATURDAY 12/30-10am MONDAY 1/1-CLOSED TUESDAY 1/2- RESUME NORMAL SCHEDULE   Strength Clean Complex @70% + of 1RM clean and jerk EMOM 10 power clean+push jerk+fronts squat+hang clean+split … Continue reading

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12.23.17

Christmas and New Years Holiday hours FRIDAY 12/22- 5:15am-12pm-530pm SATURDAY 12/23-10am 12 days of Christmas WOD MONDAY 12/25-CLOSED TUESDAY 12/26-CLOSED WEDNESDAY 12/27- 5:15am-12pm-4:30pm-5:30pm THURSDAY 12/28- 5:15am-12pm-4:30pm-5:30pm FRIDAY 12/29- 5:15am-12pm-5:30pm SATURDAY 12/30-10am MONDAY 1/1-CLOSED TUESDAY 1/2- RESUME NORMAL SCHEDULE   WOD: 12 Days of Christmas … Continue reading

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12.22.17

Christmas and New Years Holiday hours FRIDAY 12/22- 5:15am-12pm-530pm SATURDAY 12/23-10am 12 days of Christmas WOD MONDAY 12/25-CLOSED TUESDAY 12/26-CLOSED WEDNESDAY 12/27- 5:15am-12pm-4:30pm-5:30pm THURSDAY 12/28- 5:15am-12pm-4:30pm-5:30pm FRIDAY 12/29- 5:15am-12pm-5:30pm SATURDAY 12/30-10am MONDAY 1/1-CLOSED TUESDAY 1/2- RESUME NORMAL SCHEDULE   Strength Snatch complex- 70% of … Continue reading

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12.21.17

Christmas and New Years Holiday hours FRIDAY 12/22- 5:15am-12pm-530pm SATURDAY 12/23-10am 12 days of Christmas WOD MONDAY 12/25-CLOSED TUESDAY 12/26-CLOSED WEDNESDAY 12/27- 5:15am-12pm-4:30pm-5:30pm THURSDAY 12/28- 5:15am-12pm-4:30pm-5:30pm FRIDAY 12/29- 5:15am-12pm-5:30pm SATURDAY 12/30-10am MONDAY 1/1-CLOSED TUESDAY 1/2- RESUME NORMAL SCHEDULE   Strength Clean 4×5 @65-70% JOG … Continue reading

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12.20.17

Christmas and New Years Holiday hours FRIDAY 12/22- 5:15am-12pm-530pm SATURDAY 12/23-10am 12 days of Christmas WOD MONDAY 12/25-CLOSED TUESDAY 12/26-CLOSED WEDNESDAY 12/27- 5:15am-12pm-4:30pm-5:30pm THURSDAY 12/28- 5:15am-12pm-4:30pm-5:30pm FRIDAY 12/29- 5:15am-12pm-5:30pm SATURDAY 12/30-10am MONDAY 1/1-CLOSED TUESDAY 1/2- RESUME NORMAL SCHEDULE     Warm up 3 rounds … Continue reading

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12.19.17

Christmas and New Years Holiday hours FRIDAY 12/22- 5:15am-12pm-530pm SATURDAY 12/23-10am 12 days of Christmas WOD MONDAY 12/25-CLOSED TUESDAY 12/26-CLOSED WEDNESDAY 12/27- 5:15am-12pm-4:30pm-5:30pm THURSDAY 12/28- 5:15am-12pm-4:30pm-5:30pm FRIDAY 12/29- 5:15am-12pm-5:30pm SATURDAY 12/30-10am MONDAY 1/1-CLOSED TUESDAY 1/2- RESUME NORMAL SCHEDULE       Strength Power clean … Continue reading

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12.18.17

  Strength Back squat 5×5 @ 90% of 5RM WOD AMRAP 50 double unders 10 push jerks 185/125 10 bar muscle ups

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12.15.17

  Strength Snatch complex-AHAP snatch-ohs-hang snatch-ohs WOD DEATH BY 10 METER SHUTTLE SPRINT 10m sprint the 1st minute. 10m sprint x 2 the 2nd minute. 10m sprint x 3 the 3rd minute. Continue in this manner as long as possible … Continue reading

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