Monthly Archives: August 2013

8/30/3013 WOD

For Time 1200 M Run 10 Push Press 95/65# 10 Burpees 10 Front Squats 95/65# 800 M Run 20 Push Press 95/65# 20 Burpees 20 Front Squats 95/65# 400 M Run 30 Push Press 95/65# 30 Burpees 30 Front Squats … Continue reading

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Closed for Labor Day

The gym will be closed on Monday September 2, 2013 in observance of Labor Day.

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8/29/2013 WOD

Skill – EMOM for 6 Minutes 1 . 1 Deadlifts – Rest 20 Seconds between the two reps Work on form – 135/95# or lighter For Time 5 Rounds 10 Deadlifts 225/155# 15 KB swings 55/35# 20 Pullups

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Saturday – “Hotshots 19”

This Saturday at the 10:00AM class we will be doing the Hotshots 19 WOD in honor of the 19 members of the Granite Mountain Hotshots firefighting team that tragically lost their lives on June 30, 2013 while fighting a fire … Continue reading

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8/28/2013 WOD

Skill EMOM for 6 Minutes 1 Squat Snatch – hold at bottom for 3-5 seconds For Time 50-30-10 Wallballs 20/14# @ 10′ Double Unders *Begin and end the WOD with 10 PC&Jerks 155/113#

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8/27/2013 WOD

For Time: 2 Mile Run (Compare to 5/22/2013)

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8/26/2013 WOD

For Time: 21-18-15-12-9-6-3 Squats Situps Box Jumps

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