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Archive for November, 2016

Sunday 11.20.2016

Rest Day Closed

Saturday 11.19.2016

Mobility 9:30am-10:00am Open Gym 10:00am-12:00pm Olympic Lifting 12:00pm-1:00pm Open Gym 1:00pm-2:00pm

Friday 11.18.2016

With a partner, Assault Bike 100-Cals while partner Holds 135/95 in a Front Rack Toes-to-Bar 50-reps while partner dead hangs from a pull-up bar Deadlift 225/145, 50-reps while partner holds a plank on their elbows Row 100-Cals while partner holds 135/95 in a hang position Post Time.

Thursday 11.17.2016

Complete as many reps as possible in 7-minutes Front Rack Lunges 6-reps, 135/95 Bar Facing Burpee, 10-reps

Wednesday 11.16.2016

Every minute on the minute for 20-minutes Odd minute, weighted pull-up 3-reps Even minute, weighted dip 3-reps Post loads of every minute.


HOLIDAY HOURS Thanksgiving Day – Thursday, 24th of November – CLOSED Friday after Thanksgiving – MEMBERS ONLY – 9AM-11AM – WOD from 9-10 and Open Gym from 10-11am Christmas Eve – Saturday, 24th of December – 10:00AM to 12:00PM OPEN MERRY CHRISTMAS! SUNDAY, 25TH OF DECEMBER New Years Day –

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Tuesday 11.15.2016

“Kelly” 5 rounds for time of: • 400m run • 30 Box Jumps 24/20″ • 30 Wall Balls (Time cap: 25-minutes)

Monday 11.14.16

Complete as many rounds and reps as possible in 10-minutes Medicine Ball Sit-ups to a Target, 5-ft/4-ft for load 15-reps Farmer Walk 100-m (Over the Hill and Back), for load

Sunday 11.13.2016

Rest Day Closed

Saturday 11.12.2016

Mobility 9:30am-10:00am Open Gym 10:00am-12:00pm Olympic Weightlifting 12:00pm-1:00pm Open Gym 1:00pm-2:00pm

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