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WOD

9
Aug

SATURDAY

Due to our coaches attending and competing at the Catalyst Games in Rochester, we will be holding Open Gym from 9:00 am – 11:00 am....
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8
Aug

FRIDAY

Due to our coaches attending and competing at the Catalyst Games in Rochester, we will be holding Open Gym from 9:00 am – 11:00 am...
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7
Aug

THURSDAY

Open Gym5:30 AM-7:00 AM9:30 AM-10:30 AM3:30 PM-6:30 PM Join us for our bootcamp style class, Hustle Express from 8:30 am – 9:15 am (Every Tuesday...
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6
Aug

WEDNESDAY

Strength/Oly:Every 3:00Snatch Set 1- 5 @65% Set 4- 5 Set 2- 4 @70% Set 5- 4 Set 3- 3 @75% Set 6- 3(drop and reset...
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5
Aug

TUESDAY

MetCon:Every 8:00 For 32:00 (2:00 rest between intervals) 1200/1000 m Row/Ski (alternate each round) 24 Dumbbell Hang Clean & Jerk Max Double Unders in Remaining...
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3
Aug

SUNDAY

Strength:4 Rounds (Superset)10 Single Arm Kneeling Shoulder Press (each) 10 Bent Over Reverse Flys Resistance Band Curls Burn Out Set MetCon:3 Rounds2:00 Bike, Row, Ski...
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2
Aug

SATURDAY

Teams of 2 For Time1000/800 m Row (split anyway) 100 Kettlebell Swings (53/35) 80 Box Jump Overs (24/20) Then, 3 Rounds 400 m Run 30...
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