Monthly Archives: December 2016

Happy New Year!

We are open New Years Day! Come in and work off some of that food and booze with a nice cardio'ish piece...nothing crazy, nice easy pace sweaty stuff. We open at 10am! 35 Minutes @ an EASY pace: 500m Row 20 Calorie Bike 15 Box Step Ups 10 Burpees 50 Single Skips 100' Farmer Carry 35# (one arm) Not for time, or rounds...just...
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Partner “Christindy”

WOD : Partner “Christindy” The first heat for this workout will start at 10am, if you want to get in and get it done fast, be there before 10am and ready to start! Also, we have posted about the gym being closed on New Years Day, however Scott will be in the gym at 10am. Feel free...
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Bean

Strength : Should to Overhead EMOM 6 minutes 1 Strict Press + 1 Push Press + 1 Push Jerk + 1 Split Jerk Increase as able, at least 5# per set. Make each rep perfect, do not touch and go in the rack position. Wait one second before the next movement. Perfection. WOD : For Time 80 Double Unders 60 Situps 40 Overhead Squat 135/95 20...
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Quest

Strength : Back Squat Find a 3 rep max. WOD : 4 Rounds 10 Burpees 10 KB Swings 70/53 10 Box Jumps 30/24 Scale as needed for quick transitions  ...
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