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NEWS FROM OUR GYM.

Tuesday 12/20

FITNESS 1.) 5×3 Hang Power Snatch 2.) 18min AMRAP Run 400m 35 Air Squats 20 DB Push Press PERFORMANCE 1.) 5×1 3pos. Snatch 2.) 3 Rounds: Run …

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Monday 12/19

FITNESS 1a.) 4×10 Deadlifts 1b.) 3×15 Banded Hamstring Curls 2.) 12min AMRAP 400m Run 21 KB Swings 7x Eccentric Pull Ups or Vertical Pull Ups …

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Saturday 12/17

1.) 10x 250m Row 2.)Partner WOD 17min AMRAP 30 STOH 135/95 40 Pull Ups, 50 Push Ups, 60 Front Squats 135/95 70 Sit Ups

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Friday 12/16

FITNESS 1.) EMOM 10min 3x  Clean + Jerk -No Misses, work on speed 2.) 3 Rounds 15 Updown Tuck Jumps 20 Wall Balls PERFORMANCE 1.) …

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Thursday 12/15

FITNESS & PERFORMANCE EMOM 32min: 1.) :40 FLR 2.) :40 Airdyne 3.) 15x Burpees 4.) 16x GrassHoppers ACCESSORY 1.) Smash Calf+ Upright Calf Stretch 2.) …

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Wednesday 12/14

FITNESS 1a.) 4×6 Push Press 1b.) 4×6 Pendlay Rows -Drop 10-15% from last week 2.) 10min AMRAP: 12 Deadlifts, 18 Push Ups, 24 Box Jumps PERFORMANCE …

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Annual Holiday Party

December 13th, 2016 Hey Everyone! Its time for our annual holiday party. This year we are changing it up a bit. Instead of our usual …

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Tuesday 12/13

FITNESS 1.) 5×3 Hang Power Clean -Increase from last exposure PERFORMANCE 1.) 5×1 3pos Clean -Increase from last exposure FITNESS AND PERFORMANCE 2.) For time Run 800m, …

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Monday 12/12

FITNESS 1a.) 5×8 Back Squat -Across 1b.) 4×6 Knees banded squats 2.) EMOM 12min Odd: 10-15 Cal Row Even: 7x Front Squats PERFORMANCE 1a.) 9,9,7,7,5,5 …

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Friday

PARTNER WOD 1.) 3x 1000m Row 2.) 25min Cap 50 OHS, 100 Mountain Climbers, 50 Pull Ups, 50 Front Squats, 80 Mountain Climbers, 40 Pull …

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