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WOD

1
Jun

SUNDAY

Strength:4 Supersets10 L-Sit Dumbbell Shoulder Press (w/ 3 sec. negative)1:00 High Plank Hold1:30 Rest MetCon:4 Rounds 1:00 work / 1:00 rest -Ski Erg -Kettlebell Sumo...
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31
May

SATURDAY

MetCon:Teams of 2For TimeRound 150 Hang Power Cleans (135/55) 20 Calories (any machine) 50 Box Jump Overs (24/20) 20 Calories 50 Dumbbell Shoulder to Overhead...
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30
May

FRIDAY

Strength:Every 4:00 x 4 perform10 Weighted Kettlebell Split Squats (each)8-10 Strict Pull Ups MetCon:4 Rounds2:30 On / 2:30 Off15 Toes to Bar15 Deadlifts (225/155)Max Effort...
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29
May

THURSDAY

Open Gym5:30 AM-7:00 AM9:30 AM-10:30 AM3:30 PM-6:30 PM *The WOD for Fridays will be posted at the box on Thursdays for those that cannot make...
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28
May

WEDNESDAY

Strength/Oly:Every 2:00 x 52 Hang Cleans (above knee)Build to a heavy/max set MetCon:For Time100 Bar Facing Burpees*Every Minute on the minute complete 5 Power Snatches...
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27
May

TUESDAY

Strength:Strict Press5 x 5 (70% of 1rm) MetCon:15 Minute AMRAP40/30 Calories (rotate machine each round)20 Russian Kettlebell Swings (53/35)20 Ab Mat Sit Ups *If you...
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26
May

MONDAY

Heats start at 9:00 am & 10:00 am. No other classes today. Please arrive early to warm up on your own. Happy Memorial Day “Murph”For...
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25
May

SUNDAY

MetCon:28 Minute EMOM (alt.) Minute 1: 15/12 Assault Bike Minute 2: :30 Wall Sit (with plate) Minute 3: 15 Plate Ground to OverheadMinute 4: :30...
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