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Athlete of the month

Athlete of the Month 2014

Congratulations Jack Diamond!

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Vacation WODs

Vacation WODs

Keep moving forward, even when traveling.

Category: Special | Comments: none

WOD for November 22nd

1) Teams of 2 alternating rounds to complete 30min AMRAP: 5 Push-ups 10 Kettlebell Swings (1.5p/1p) 15 Air Squats Run 200m

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WOD for November 21st

1) 4 sets of: 4 Overhead Squat *Rest 2 minutes between sets 2) 10 min AMRAP of: 10 Pull-Ups 10 KB Ground to Overhead (1.5p/1p) 10 Box Jump Overs (24”/20)

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WOD for November 20th

1) 3 sets, not for time, of: 1 Turkish Get-Up each arm 4-6 Alternating Pistols 15 Box Jumps 2) 5 sets of: Against a 2min running clock complete: 3 Hang Cleans 6 Shoulder to Overhead 9 Front Squats w/ remaining time max reps Burpees *Rest 2 minutes between rounds. Rx – (135/95#) **Score = # […]

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Holiday Schedule

Week of Thanksgiving: 26 Nov: All classes 27 Nov: Thanksgiving (No classes, join us for the annual T-Day hike) 28 Nov: 9:00 WOD only 24 Dec: Morning only 25 Dec:  No classes… Merry Christmas! 26 Dec: 9:00 only  31 Dec: Cancel Evening. 1 Jan: No classes

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WOD for November 19th

1) Take 12-15 minutes and build to a 3RM Deadlift 2) In teams of two, alternate rounds and complete 7 each of: 5 Deadlift* 5 C2B Pullups *load with 65-70% of today’s 3RM

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WOD for November 18th

1) 4 sets of: 3-5 Push Press Rest 60 seconds 3-5 Weighted Under Hand Grip Pull-Ups Rest 60 seconds 2) For time: 10-9-8-7-6-5-4-3-2-1 Wall Ball Shots (20/14#) 1-2-3-4-5-6-7-8-9-10 Ring Dips

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