Author Archives: Bobby

11/19/18

*RESERVE YOUR SPOT TODAY’S CLASS. Black/Blue/Grey WOD For Time: 100 Burpees (2 Hand Touch High/Low PU Bar) *Every Minute On the Minute Complete 5 Deadlifts, Including Minute :00 *Weights = (225/155) (185/125) (135/95) (95/65) (65/45) *After 10 Minutes No More Deadlifts, … Continue reading

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11/16/18

OPEN GYM SUNDAY 10:00 – 11:00 am *RESERVE YOUR SPOT TODAY’S CLASS. Work up to a Max of the Following Complex: 1 High Hang Snatch (Hip Pocket) + 1 Hang Snatch (Just BELOW Knee) + 1 Snatch (from the Floor) … Continue reading

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11/15/18

*RESERVE YOUR SPOT TODAY’S CLASS. Make Up/Challenge/Skill DAY November “COOL” Board ***Make some goals for yourself for November – Courtney – 255# Deadlift – Justin P. – 305# Front Squat – Justice – 5:16 “Fran” – Steve L. – 5:00 “Fran” – Justice … Continue reading

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11/14/18

*RESERVE YOUR SPOT TODAY’S CLASS. Black/Blue/Grey WOD 4 Rounds For Time of: 10 Hang DBell Squat Cleans (50/35) (40/25) (30/15) (20/10) 15 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups) 10 Ring Dips (with Bands) (Hands on Box) 60 Second Bear Hug … Continue reading

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11/13/18

*RESERVE YOUR SPOT TODAY’S CLASS. Black/Blue/Grey WOD 5 Rounds For Time of: 20/15 Calorie Row (Guys/Girls) 15 Deadlifts (205/145) (155/105) (115/75) (75/45) 15 Burpee Box Jump Overs, Facing Box (24/20) (20/12) (12/8) *20 Minute Time Cap November “COOL” Board ***Make some goals … Continue reading

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11/12/18

*RESERVE YOUR SPOT TODAY’S CLASS. Optional: Every 2 Minutes Complete 3 Front Squats for 5 Sets *Please share the racks Then……. Black/Blue/Grey WOD “FRAN” For Time: 21 – 15 – 9 Thrusters (95/65) (65/45) (45/35) Pull-Ups (with Bands) (Ring Rows) November “COOL” … Continue reading

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11/9/18

OPEN GYM SUNDAY 10:00-11:00 am *RESERVE YOUR SPOT TODAY’S CLASS. Work up to a 3 Rep Max Overhead Squat *Please share the racks Then……. Black/Blue/Grey WOD For Time: 100 Stationary Lunges Holding 2 KB’s in Front Rack (53/35) (35/26) (26/18) (18/10 … Continue reading

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11/8/18

*RESERVE YOUR SPOT TODAY’S CLASS. Make Up/Challenge/Skill DAY November “COOL” Board ***Make some goals for yourself for November – Courtney – 255# Deadlift – Justin P. – 305# Front Squat – Justice – 5:16 “Fran” – Steve L. – 5:00 “Fran” – Justice … Continue reading

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