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Class Times: 11:00am and noon
"Tillman" *with push ups* 7 rounds for time 7 Deadlifts (315/205 lb) 200 meter Sprint 20 push ups -45 second rest
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Class Times: 5:30am, 8:30am, 9:30am, noon
WOD ”Eva” 5 Rounds: -800m Run -30 KB Swings (53,70) -30 Pull-ups ”Little Eva” 5 Rounds: -400m Run -15 KB Swings (53,35) -15 Pull-ups 12 Minute EMOM Skill Focus
- Even minute = Heavy Sled Push / Heavy Farmer Carry (down and back) - Odd minute = 45 second Hollow Hold *REST 5 Minutes* Then, 3 Rounds for Time: - 20/17 Calorie Bike or Row - 20 Thrusters (95/65) CLASS TIMES: - Monday (12/30): Normal hours, except NO 3:30 class - Tuesday (12/31): 8:30, 9:30 and 12:00 classes only - Wednesday (1/1): 11:00 and 12:00 classes only - Thursday (1/2) and Friday (1/3): All normal classes Class Times: 8:30,9:30,10:30
Come join us for an awesome WOD!! Class Times: 5:30, 8:30,9:30,10:30
Friday Wod: EMOM 12 Odd: 3 Front Squats Even: 6 Back Squats 70% of 1RM Front Squat For Both Lifts Then: 5 Rounds 10 Power Cleans (135/95)(95/65) 15 Wallballs (20,14) Class Times: 8:30,9:30,10:30
WOD A. Sled Push 6 x 50m Sled Push B. For Time: 500m Row 20 DB Box Step Overs (35/25's) (24/20) 500m Row 20 Devil Presses (35/25's) 500m Row Class Times: 11:00am
Merry Christmas!!!!!!! Class Times: 8:30,9:30am
"12 Days of Christmas" 1.Sumo Deadlift High Pull (75#/55#) 2.Thrusters (75#/55#) 3.Push Press (75#/55#) 4.Power Cleans (75#/55#) 5.deadlifts (75#/55#) 6.Kettlebell Swings (53#/35#) 7.Pull-ups 8.Knees-to-Elbows 9.Box Jumps (24″/20″) 10.Double Unders 11.Overhead Walking Lunge Steps (Dumbbell 40#/25# or 45#/25# Plate) 12.Burpees ** RX+ use 95#/65# for all barbell movements ** WOD
SPORT: Bench press 3x3x3x3x3 FITNESS: 7 min. 7 ball slams 7 push ups Then Sport and Fitness: 3 rounds for time of: 20 Power snatches (S 125/85)(F DB snatch alt.) Run 400 m Plank hold for time equal to run time 🎄🎄Holiday Hours🎄🎄 ⛄️12/23 - normal hours except no 3:30pm ⛄️12/24 - 8:30,9:30am 🎅🏼12/25 - 11:00am ⛄️12/26 - 8:30,9:30,10:30am ⛄️12/27 - 8:30,9:30,10:30am WOD
18min AMRAP: 20 Deadlifts (185,135) 20 sit-ups w/ plate (35/25) 150m run **Christmas Party is Saturday, December 21!!! |
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September 2021
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