• 100428 Wednesday

    100428 Wednesday

    Strength/Skill Work Ring dips: 4 sets of max reps in 30 seconds at the top of every 4 minutes. Use enough assistance to hit 15-20 dips in the first round. Post first round and overall reps to comments. WOD 4 Rounds of: 400m Run 20 Box step-ups with dumbbells (24″/20″ with 30-45lbs/12-25lbs) 7 Chest to […]

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  • 100427 Tuesday

    100427 Tuesday

    Strength/Skill Work: Front squat WOD 3 Rounds of: 1 minute wall ball shots 1 minute double unders 1 minute sit-ups 1 minute rest Post total reps to comments.

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  • 100426 Monday “The Hangman”

    100426 Monday “The Hangman”

    Strength/Skill Work: Push press WOD 3 Rounds for time of: 15 hang power cleans 15 burpees Use ~80% of your hang power clean not to exceed 135/95lbs.

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  • 100425 Sunday Discussion “When to ‘Go Light’”

    100425 Sunday Discussion “When to ‘Go Light’”

    We push our bodies hard each week to reap the benefits of recovery. Tax yourself by approaching your capacity and it rewards you with an increased capacity. However, sometimes you push beyond yourself, or push the wrong ways and end up with an ache or pain. This happens but should not be considered a normal […]

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  • 100424 Saturday “Pair”

    100424 Saturday “Pair”

    Strength/Skill Work: 4x400m run with 2 minutes rest between each Partner WOD AMRAP in 10 minutes of: 40 sit-ups 30 squats 20 push-ups 10 pull-ups. Only one person can work at a time. As a team complete the above reps and split the reps up as you wish. New Class Time: Beginning next Monday, April […]

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  • 100423 Friday “D-Box”

    100423 Friday “D-Box”

    Strength/Skill Work: Back squat WOD 21-15-9 Deadlift (60-70% 5RM not to exceed 225/165lbs) Box Jumps (24/20″) For Time. New Class Time: Beginning next Monday, April 26th, we will be adding a 4:30-5:30pm class on Mondays and Wednesdays. Pleaseemail Shanna if you are interested in reserving a spot in this class. Also please do not forget […]

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  • 100422 Thursday “Sandpiper”

    100422 Thursday “Sandpiper”

    Strength/Skill Work: Hang clean WOD AMRAP in 12 minutes of: 21 Kettlebell swings (53/35lbs) 100m sandbag sprint (50lbs/25lbs) New Class Time: Beginning next Monday, April 26th, we will be adding a 4:30-5:30pm class on Mondays and Wednesdays. Please email Shanna if you are interested in reserving a spot in this class. Also please do not […]

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  • 100421 Wednesday “Double Jackson”

    100421 Wednesday “Double Jackson”

    Strength/Skill Work: Shoulder Press WOD 5 Rounds of: 20 thrusters (bar weight only 45/35lbs) 20 push-ups For time. This workout was last done on 100122. New Class Time: Beginning next Monday, April 26th, we will be adding a 4:30-5:30pm class on Mondays and Wednesdays. Pleaseemail Shanna if you are interested in reserving a spot in […]

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