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Tuesday May 1st, 2018
Strength Back Squat (4x8 @ 70-75% Stay the same across all sets ) Metcon 4 Min AMRAP 50 Deadlifts #155/105 Max Double Unders 1 Min REST...
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WORKOUT OF THE DAY
Monday, April 30th
DONT FORGET: Camp Barnabas is this Saturday at 9am - click on the link below to register! Your choice of a 5k Run and/or the Partner WOD....
Saturday Partner WOD
400m Run (together) 50 Med Ball Cleans 20/14 30 Burpees over SandBag 50 Front Rack SandBag Lunge 50/35 30 Power Cleans 135/95 50 Calorie...
Friday April 27th, 2018
Gymnastics Tabata: 12 Rounds Plated Flutter Kicks (Hollow Body Position) Metcon "GraceFul" 30 Clean & Jerks #135/95 *Every Drop 5...
Thursday April 26th, 2018
It is our CO-Owner and Gym Dad's Birthday! Thanks Pops for all you do for us here! It doesn't go unnoticed. We wouldn't be where we are...
Wednesday April 25th, 2018
Strength Push Press (5-5-3-3-1-1 Record Heaviest Set) Metcon 50 Cal Assault 40 Box Jump Overs 24/20 30 Pull Ups Rx+ C2B
Tuesday April 24th, 2018
Metcon 8 Rounds Every 2 Min 7 TNG Power Snatch #115/75 200m Sprint (Sub 50 sec) Rx+ #135/95
Monday April 23rd, 2018
Strength Hang Clean (Work up to a Heavy Double ) Metcon 8 Min AMRAP 10 DB Dead Lift #45/25 10 DB Hang Clean 10 DB Front Squat
Saturday Partner WOD
5 minute AMRAP Partner A Pull Up Bar Hang Partner B 20 Wall Balls 20/14 Then switch 2 minute REST 5 minute AMRAP Partner A OVH Plate...
Thursday April 19th, 2018
Strength Sumo Deadlift (6x3 Find a Heavy set of 3 (88-92%)) Metcon 4-8-12-16-20 STOH #135/95 Box Jumps 24/20 C2B Time Cap 16 Min
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