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Reminder that we do NOT have a 6:30pm WOD Tonight.....
Tomorrow at 2:00 pm we will have a FREE INTRO workout in addition to the one we will be doing on Saturday. We will Follow up with an OPEN GYM for Members from 3:30 - 6:30 pm TODAY'S WORK STRENGTH Snatch 5 - 5 - 5 - 3 - 3 WOD - Partner WOD Partner A: 10 T2B 10 Bent Over Rows (115/75) 10 OH Squats (115/75) Partner B: Row 400 Meters Each person will row 3 time and push weights 3 times.
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STRENGTH
Split Jerk 10 - 5 - 5 - 5 - 3 - 3 WOD 10 Hang Power Cleans (135/95) 10 Push Press (135/95) 50 Double Unders 3 Rounds I introduced to groups last week that I am updating our Membership Pricing so that our rates will be a more accurate comparison to the rates offered by other gyms who state their rates without tax. Your prices will actually slightly decline and the terms of current memberships will remain unchanged. In addition, to this update we are offering two New Years Promotions. Check out the attached Flyer! STRENGTH
Deadlifts 10 - 5 - 5 - 5 - 3 - 3 WOD 15 Clapping Push Ups 15 V-Ups 10 One Arm Push Ups (5 each side) 10 Strict Pull Ups 5 Prison Cell Push Ups 5 L Pull Ups 3 Rounds STRENGTH
Bench 10 - 7 - 5 - 5 - 5 - 3 WOD 9 SDLHP (135/95) 6 Snatches (135/95) 3 OH Squats (135/95) 5 Rounds Two WODs today.... 12:00pm and 1:00pm... Hope to see you there getting ready for Christmas Dinner!!!!
WOD - 12 Days of Christmas *After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 Clean, then 1 Clean + 2 HSPU, then 1 Clean + 2 HSPU + 3 Front Squats, etc. The WOD is complete when the 12 Thrusters are completed. - 1 Clean (135/95) - 2 Hand Stand Push Ups - 3 Front Squats (135/95) - 4 Sumo DeadLift High-Pull (135/95) - 5 CTB Pull Ups - 6 Box Jumps (24/20) - 7 Burpees - 8 Push Ups - 9 Wall Balls (20/14) - 10 Kettle Bell Swings - 11 Deadlifts (135/95) - 12 Thrusters (135/95) For time. REGULAR SCHEDULE TODAY (Tuesday 12/23)...
WEDNESDAY 12/24/14 - ONLY TWO WODs.... One at 12:00PM and one at 1:00PM THURSDAY - Closed for Christmas FRIDAY - REGULAR SCHEDULE ****************************************************************************** TODAY - TUESDAY'S WOD STRENGTH CLEAN AND JERK 7 - 7 - 4 - 4 - 2 -2 WOD 15 C2B Pull Ups 15 V-ups 15 Box Jumps (30"/24") 15 KB Swings (70/35) 3 Rounds STRENGTH
Front Squats 10 - 7 - 7 - 5 - 5 - 3 WOD 10 Meters of DEATH :) STRENGTH
Cleans 7 - 5 - 4 - 3 - 2 - 1 WOD - ANGIE 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats Strength
Push Press 7 - 7 - 4 - 4 - 2 - 2 WOD Burgener WOD 1. Down & Up 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands 5. Snatch Drop Skill Transfer 1. Snatch Push Press 2. OH Sq |
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