Monday 190708

Dynamic Warm Up – Mobility Prepare for.. A: Strength: Stone Pause Squats AHAP 3×10 Pause in the bottom of the Squat for a “2-count” AND Back Extensions 3×10 Keep your spine straight through out. Focus on squeezing your Glutes on each rep. B. WOD: “Erin” 5 RFT 15 DB Cleans  40/20 21 Pull Ups *Scale […]

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Friday 190705

Dynamic Warm Up – Mobility Prepare for.. A: Strength: 6 x 3 Deadlift Build up to a heavy 3 rep max B. WOD: “Mr. Joshua” 5 RFT 400m Run 30 GHD Sit-Ups 15 Deadlifts  250/175 *Scale Reps and weight accordingly. Joshua Harris | Age 36 SO1 Joshua Thomas Harris, 36, drowned during combat operations, August […]

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Thursday 190704

Thursday July 4th Hours – 7a and 9a ONLY.  Dynamic Warm Up – Mobility Prepare for.. A: WOD “Team 1776” US Independence Day Team WOD For Time (in a Team of Three) Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-ups Sit-Ups Row (calories) Double-Unders Wall Balls (20/14 lb) Ball Slams […]

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Wednesday 190703

Thursday July 4th Hours – 7a and 9a ONLY.  Dynamic Warm Up – Mobility Prepare for.. A: WOD – Partner WOD: Run together, alternate rope climbs, alternate push ups. Scale reps and weight accordingly. Robert Cottle  | Age 45 Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was […]

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Tuesday 190702

HERO MONTH starts today. Here is what you need to know in order to EARN your T-shirt: * Must do 19 WOD’s to earn the T-shirt. * Thursdays and Sundays WILL NOT have a Hero WOD scheduled.  * No Hero WODs will be programmed for Thursdays or Sundays. However, these days can be make up […]

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Monday 190701

HERO MONTH starts today. Here is what you need to know in order to EARN your T-shirt: * Must do 19 WOD’s to earn the T-shirt. * Thursdays and Sundays WILL NOT have a Hero WOD scheduled.  * No Hero WODs will be programmed for Thursdays or Sundays. However, these days can be make up […]

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Friday 190628

Dynamic Warm Up – Mobility Prepare for.. A: WOD: “Fran” 21-15-9 Thrusters  95/65 Pull Ups  B: Skill – Muscle Ups For those that have Muscle-ups or do not want to learn MU; 3 Rounds 15 Muscle Ups Rest 3:00 *Options: Use Bar MU instead of Ring Do 15 Pull Ups and 15 Dips each round   […]

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Thursday 190627

Dynamic Warm Up – Mobility Prepare for.. A: Strength Prep Sandbag “Front to Back” Lunges 100/70lbs 4×10 (5 each leg) In Between sets of Lunges Plank Hold 4 Rounds 1 min hold B: WOD: 3 Rounds 15 Front Squats 155/105lbs 25 Pull Ups 35 Push Ups C. ROM WOD: Up Dog to Down Dog Toe Pose […]

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Wednesday 190626

HERO Month – July is Hero month and we will be starting with HERO WOD’s on Monday 1 July 2019. Complete 19 WOD’s and EARN your coveted T-Shirt. This is our 4th year of doing HERO Month and it is AWESOME! All WODS are programmed to sustain fitness growth and not crush you.. Enjoy the […]

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Tuesday 190625

HERO Month – July is Hero month and we will be starting with HERO WOD’s on Monday 1 July 2019. Complete 19 WOD’s and EARN your coveted T-Shirt. This is our 4th year of doing HERO Month and it is AWESOME! All WODS are programmed to sustain fitness growth and not crush you.. Enjoy the […]

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