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Workouts'S ARCHIVE

  • Wednesday Metcon 06/14/2017

    By admin | In Workouts | on June 13, 2017

    This metcon can either be a partner WOD to suffer together or choose to suffer alone! FOR TIME: 100 1-Arm DB Snatches 50/35 80 calorie row 60 bar facing burpees 40 muscle ups Please like & share:

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  • Tuesday Metcon 06/13/17

    By admin | In Workouts | on June 12, 2017

    Tuesday June 13, 2017 WARM UP 500m row 10 PVC shoulder pass thrus 10 PVC OHS 10 Ring dips Coach led stretches for running & bench STRENGTH- BENCH 5 reps at 40% 5 reps at 50% 5 reps at 60% METCON For time 800m run 20 burpees 400 m run 20 hand release push-ups 200m […]

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  • Monday Metcon 06/12/17

    By admin | In Workouts | on June 11, 2017

    Be on the look out for upcoming Olympic Lifting, Nutrition, and Gymnastics Seminars! Monday June 12, 2017 WARM UP 400m run 2 Rounds of Cindy 5 pull-ups 10 push-ups 15 air squats Coach led mobility and stretching STRENGTH -Back squat-DELOAD 5 reps at 40% 5 reps at 50% 5 reps at 60% METCON For time: […]

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  • Friday Hero WOD 06/09/2017

    By admin | In Workouts | on June 8, 2017

    Friday June 9, 2017 Warm up 400m run Then 2 Rounds 8 (Empty bar or PVC overhead press) 8 OHS 8 DL Coach led mobility for shoulder press & metcon Strength – Shoulder press (After proper warm up sets) Based on 90% 1RM plus #5 5 reps at 75% 3 reps at 85% +1 rep […]

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  • Thursday Metcon 06/08/2017

    By admin | In Workouts | on June 7, 2017

    *If you haven’t no had a chance to fill out the 3 question survey monkey on our members FB page please do so😁 Warm up Row 500m then 2 Rounds 10 push-ups 10 back extensions 10 good mornings Coach led mobility and stretching Strength-Deadlift (After proper warm up sets) Based on 90% 1RM plus #10 […]

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