Tuesday 10/24/2017



The Night of the Living Dead-Lift Off is Friday! Friday afternoon there will be a regular 415p WOD, after that it is the LIFT OFF! Prizes will be awarded for the best costumes. Sign up for what you will bring for the pot luck and bring your families!

Dynamic Warm-Up – Mobility
Prepare  for..
A. Strength: 
A: Alternate for 4-5 Read More…

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Monday 10/23/2017



Starting November 1st, Wednesday, we will have a 6:15p Olympic Lifting class in addition to our 6am Olympic Lifting class on Saturdays! For now this will be an additional class on Wednesday and there will still be a 6:15 WOD class  as well. 
The Night of the Living Dead-Lift Off is Friday! Friday afternoon there will be a regular 415p WOD, after that it is the LIFT OFF! Prizes will be awarded for the best Read More…

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Friday 10/20/2017



 

Next Friday is the Night of the Living Dead-Lift Off. Don’t forget to put you name down for something to share on the community board. 
Saturday Schedule:
6a – Olympic Lifting
7a – WOD
8a — Striking WOD 
8a – Open Gym (Come in and work a goat, strength, etc)
9a –WOD
Sunday Schedule:
9a — WOD
Dynamic Read More…

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Thursday 10/19/2017



Dynamic Warm-Up – Mobility
Prepare  for..
A. WOD:  
“Terrific Tabata” 
8 rounds of 20 sec on 10 off
Event 1 Ski Erg for cals
Event 2 Heavy sled push 
Event 3 Assault Bike 
90 sec rest in-between each event
**Scale down as needed. Ask your coach for help. 
RomWOD: 18- 22 Minute  
COOL Read More…

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Wednesday 10/18/2017



Starting November 1st, Wednesday, we will have a 6:15p Olympic Lifting class in addition to our 6am Olympic Lifting class on Saturdays! For now this will be an additional class on Wednesday and there will still be a 6:15 WOD class  as well. 
Dynamic Warm-Up – Mobility
Prepare  for..
A. Skill: Rope Climbs/Legless Rope Climbs/L-Sit Rope Climbs
B. WOD: 
24 Min AMRAP 
30/20 cal row
30/20 cal bike
30 Read More…

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