Wednesday 20/11/25

Holiday Hours: Thanksgiving 7a and 9a, Friday 7a and 9a ONLY Dynamic Warm Up- Mobility Prepare for: A. STRENGTH ON A 20:00 RUNNING CLOCK… Build to a 2RM Deadlift* *Testing week for start of strength cycle (Score is Weight) B. WOD  FOR TIME 100-100-100 Double Unders 30-20-10 Deadlifts* *Deadlifts increase weight every set… 30 @ […]

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Tuesday 20/11/24

Holiday Hours: Thanksgiving 7a and 9a, Friday 7a and 9a ONLY Dynamic Warm Up- Mobility Prepare for: A. WOD: 3 SETS FOR TIME 500/400m Row 10 Ring Muscle-Ups 250/200m Row -Rest 2:00 b/t Sets- B. Finisher: EMOM x 6 MINUTES MIN 1 – Glute Bridge Ups MIN 2 – :30 Side Plank (R) / :30 Side […]

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Monday 20/11/23

Holiday Hours: Thanksgiving 7a and 9a, Friday 7a and 9a ONLY Dynamic Warm Up- Mobility Prepare for: A. Strength: ON A 15:00 RUNNING CLOCK… Build to a 2RM Strict Press* *Testing week for start of strength cycle (Score is Weight) B. WOD: AMRAP x 15 MINUTES 5 DB Renegade Rows (50/35)|(35/20) 15 DB Push Press […]

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Friday 20/11/20

Dynamic Warm Up- Mobility Prepare for: A. Strength: ON A 20:00 RUNNING CLOCK… Build to a 2RM Back Squat* *Testing for start of strength cycle (Score is Weight) B. WOD: 3 ROUNDS FOR TIME 20 Up-Downs Over Bar 20 Back Squats (115/75)|(75/55) -Hard Cap 10:00- (Score is Time)  

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Tuesday 20/11/17

Dynamic Warm Up- Mobility Prepare for: A. SKILL: EMOM x 10 MINUTES MIn 1 – 2 Ring Pull-Ups + 2 Kip Swings + 2 Hips to Ring Min 2 – 3 Power Cleans (Building from Moderate to Moderate-Heavy) (No Measure) B. WOD: “UPPERCUT” ON A 12:00 RUNNING CLOCK… 20 Ring Muscle-Ups* Then in the remaining […]

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Monday 20/11/16

Dynamic Warm Up- Mobility Prepare for: A. Strength: ON A 20:00 RUNNING CLOCK… 3-2-1-3-2-1 Back Squat* *Wave loading…Each corresponding set is heavier than the first. (Score is Weight) B. WOD: 8 ROUNDS FOR TIME 8 Alt. Single DB Up-Downs (50/35)|(35/20) 10 DB Goblet Squats 12 Alt. DB Snatch (Score is Time) C. Finisher: FOR RECOVERY […]

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Friday 20/11/13

Dynamic Warm Up- Mobility Prepare for: A. Strength: EMOM x 10 MINUTES Min 1 – 10 Seated Alt. DB Arnold Press https://www.youtube.com/watch?v=UgvvMUtGUG8 MIn 2 – :40 Max Single DB Curls https://www.youtube.com/watch?v=ZLjVJZbqxOg (Score is Weight) B. WOD: 4 SETS ON A 4:00 CLOCK… 100m Sprint 20 DB Walking Lunges (50/35)|(35/20) 15 DB Hang Power Clean Max […]

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Thursday 20/11/12

Dynamic Warm Up- Mobility Prepare for: A. WOD: FOR TIME 25/20 Cal Row 30 Box Jumps (24/20) 25/20 Cal Row 40 Thrusters (75/55)|(65/45) 30 Box Jumps 25/20 Cal Row 50 Lateral Burpee Over Bar 40 Thrusters 30 Box Jumps 25/20 Cal Row (Score is Time) B. Cool Down: FOR RECOVERY 1:00 Slow Cat-Cows 2:00 Child’s […]

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Wednesday 20/11/11

Happy Veterans Day! We are open with regular class times.  Dynamic Warm Up- Mobility Prepare for: A. Skill: EMOM x 15 MINUTES MIn 1 – :40 Bar Muscle-Up Practice MIn 2 – 5 Deadlift (Building)** Min 3 – Flow Stretching *No more than 3-5 reps of Jumping BMU, Kip to Deep Pull, or BMU attempts. […]

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Tuesday 20/11/10

Dynamic Warm Up- Mobility Prepare for: A. Strength: ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex of… 2 Push Jerk + 1 Split Jerk* *Bar can come from the rack or floor. (Score is Weight) B. WOD: 5 ROUNDS FOR TIME 400m Run 12 Push Jerks (155/105)|(115/75) (Score is Time) C. Finisher: 5 […]

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