Category Archives: Videos

1/17/20

CLASSES CANCELLED THE REST OF DAY (NOON AND EVENING CLASSES) OPEN GYM SUNDAY 10-11AM Every 3 Minutes Complete 5 Deadlifts for 5 Sets Then…… Black/Blue/Grey WOD For Time: 25 – 20 – 15 – 10 – 5 Chest-to-Bar Pull-Ups GHD Sit-Ups … Continue reading

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1/6/20

HOLIDAY PARTY 1/11 6PM Black/Blue/Grey WOD “Filthy Fifty” For time: 50 Box jump (24/20) (20/12) (12/8) 50 Jumping pull-ups 50 Kettlebell swings (35/26) (26/18) (18/10) Walking Lunge, 50 steps 50 Knees to elbows (Toes-thru-Rings) (Hanging Knee Raises) 50 Push press (45/35) … Continue reading

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1/3/20

OPEN GYM SUNDAY  HOLIDAY PARTY 1/11 6PM Work up to a 1 Rep Max Back Squat *Please share the racks *If you are not comfortable dumping weight please ask for a spot or practice with lighter weight before going heavy … Continue reading

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12/18/19

Black/Blue/Grey WOD “12 Days of Christmas“ Done like the song: 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1, … 1 Power Snatch (95/65) 2 Ring Dips 3 Burpees 4 Pull-Ups 5 Toes-to-Bar 6 Push Ups 7 Air Squats 8 Jumping Lunges 9 Box Jumps (20″) … Continue reading

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11/1/19

Black/Blue/Grey WOD “Open Workout 20.4” For time: 30 box jumps (24/20) 15 clean and jerks, 65 | 95 lb. 30 box jumps 15 clean and jerks, 85 | 135 lb. 30 box jumps 10 clean and jerks, 115 | 185 lb. … Continue reading

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10/25/19

Sunday OPEN GYM 10:00 am – 11:00 am Black/Blue/Grey WOD As Many Reps As Possible of: 5 Calorie Row 1 Ring Muscle-Up (1 Bar Muscle-Up) (1 Ring Row Feet on Box AND 1 Ring Dip) (1 Ring Row Feet on Floor, … Continue reading

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10/4/19

Work up to a 1 Rep Max Power Clean Then….. Black/Blue/Grey WOD Alex’s Birthday WOD “Elizabeth” For Time: 21-15-9 Power Cleans (135/95) (95/65) (65/45) Ring Dips (w/ Bands) (hands on box) October “Cool” Board ***Make some goals for yourself for October – Angie … Continue reading

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10/2/19

Black/Blue/Grey WOD 3 Rounds at any pace of: Max Pull-Ups (with Bands) (Ring Rows) Max Rep Bench Press (135/85) (95/65) (65/45) Max Air Squats in 60 Seconds (Hips Clearly Below Parallel at Bottom, Knees and Hips at Full Extension at Top) … Continue reading

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