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RECENT NEWS

  • Thursday Training 4.19.2018

    By admin | In Workouts | on April 18, 2018

    Reminder there will be no class or open gym Friday evening due to Gary & Gabby getting hitched! Regular classes will resume Saturday at 9am. Warm-Up: 2 Rds 25 Glute Bridges 15 PVC Good Mornings 10 PVC Deadlifts 10 PVC Pass Thrus Coach Led Mobility Strength: Deadlift (25-30 minutes) 1. Work up to a heavy […]

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  • Wednesday Open Gym 4.18.2018

    By admin | In Workouts | on April 17, 2018

    Warm-Up: Athlete Choice Metcon: For Time 40-30-20-10 Calorie Row Double Under Air Squat Double Under

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  • Tuesday Training 4.17.18

    By admin | In Workouts | on April 16, 2018

    The box will be closed Friday Evening due to the wedding of Gary & Gabby! Regular classes will resume Saturday morning at 9am. Warm-Up: Bear Crawl Duck Walk Broad Jump Inch Worm High Knees Coach Led Mobility SKILL WORK: 15 mins focusing on KIP for: Pull-Ups-C2B-BMU-Butterfly Technique Metcon: “Helen” 3RFT 4oom Run 21 KBS 55/35 […]

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  • Monday Training 4.16.2018

    By admin | In Workouts | on April 15, 2018

    Make sure to mark your calendars for our Memorial Day Murph Workout! Grab your weight vests and let’s pack out the box for this amazing Hero WOD! Warm-Up: 2 Rds 20 sec push ups 20 sec air squats 20 sec handstand hold 30 sec dead hang Coach Led Mobility STRENGTH: EMOMx12 Minutes 0-6: Clean Pull […]

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  • Friday Training 4.13.2018

    By admin | In Workouts | on April 12, 2018

    Warm-Up: Coaches Choice STRENGTH: 5 sets 3 Front Squats + 2 Push Press + 1 Push Jerk METCON: 3RFT 25 calorie row 21 burpees 60 second assault bike or 200m sprint 12 Power Clean & Jerks 95/65 *Rest 3 minutes each round*  

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