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12/31/14 - Happy new Years eve

12/31/2014

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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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12/30/14

12/30/2014

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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


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Updated Pricing for 2015 and new years promotions 

12/29/2014

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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!


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Monday 12/29/14

12/29/2014

2 Comments

 
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

2 Comments

Friday 12/26/14 

12/26/2014

0 Comments

 
STRENGTH
   Bench 10 - 7 - 5 - 5 - 5 - 3

WOD
   9 SDLHP (135/95)
   6 Snatches (135/95)
   3 OH Squats (135/95)

5 Rounds
0 Comments

Wednesday 12/24/14 - Christmas eve day!!!!!f 

12/23/2014

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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.

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Tuesday 12/23/14

12/22/2014

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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
0 Comments

monday 12/22/2014 

12/22/2014

0 Comments

 
STRENGTH 
   Front Squats 10 - 7 - 7 - 5 - 5 - 3 

WOD 

   10 Meters of DEATH :)
0 Comments

friday 12/19/14 

12/19/2014

0 Comments

 
STRENGTH
   Cleans 7 - 5 - 4 - 3 - 2 - 1 


WOD - ANGIE
   100 Pull Ups
   100 Push Ups
   100 Sit Ups
   100 Squats

0 Comments

thursday 12/18/14 

12/18/2014

0 Comments

 
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
0 Comments
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  • Home
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    • Coaches
    • F.A.Q.
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  • Contact US