Friday 11/28/14

By Gonzo / November 27, 2014 / Uncategorized / No Comments

Today is open gym from 11-1. If you missed it, try the Thanksgiving Day WOD.

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Thursday’s WOD 11/27/14

By Gonzo / November 26, 2014 / Uncategorized / No Comments

We are open from 8:30AM until 10:30AM. There will be a running clock, so please plan accordingly.   2014 Thanksgiving Day WOD Every 3 Minutes, until you cannot complete all reps in the round. 3 Minutes 3 Minutes Round 1 3 Clean and Jerks 95/65 400M Run 3 Burpees Round 2 6 Clean and Jerks […]

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Wednesday’s WOD 11/26/14

By Gonzo / November 25, 2014 / Uncategorized / No Comments

Buy In: A). Deadlifts 3 @ 70% 3 @ 80% 3 or more @ 90%   B). 3 Sets: Max Strict Pull-Ups Rest 1 Minute   WOD: AMRAP 10 Minutes: 7 Handstand Push-Ups 7 Toes 2 Bar   Today’s buy in starts with deadlifts.  We are going to perform 3 reps at 70, 80 and […]

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Wednesday 11/26/14 FITNESS

By Gonzo / November 25, 2014 / WOD's / No Comments

A). 3 Sets: Max Strict Pull-Ups Max Dips   B). AMRAP 5 Minutes: 10 Sit-Ups (ABMAT, butterfly style) 10 Leg Circles (5 in each direction)   C). 4 Rounds: 500M Row 12 Box Jumps 12 DB Thrusters Rest 2 Minutes   A). Perform 3 sets of max pull-ups and max dips.   If you cannot […]

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Tuesday’s WOD 11/25/14

By Gonzo / November 24, 2014 / Uncategorized / No Comments

Buy In: Back Squat 3 @ 70% 3 @ 80% 3 or more @ 90%   WOD: 4 Rounds: 200M Run 20 Kettlebell Swings 53/35 20 Burpees Rest 2 Minutes   Today’s buy in starts with back squats.  Perform 3 reps at 70, 80 and 90 percent, respectively. For today’s workout we are going to […]

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Monday’s WOD 11/24/14

By Gonzo / November 23, 2014 / Uncategorized / No Comments

*Note:  The early morning class is now at 5:30am   Buy In: 10 Minutes: 1 RM Thruster   WOD: Choose 1:   “Skinny Fran” 30-20-10 Thruster 65/45 Jumping Pull-Up   “Fran” 21-15-9 Thrusters 95/65 Pull-Ups Last performed: 8/11/14   “Pudgy Fran” 15-12-9 Thrusters 135/95 Pull-Ups   “Fat Fran” 12-9-6 Thrusters 135/95 Weighted Pull-Ups 45/25   […]

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Monday 11/24/14 FITNESS

By Gonzo / November 23, 2014 / Uncategorized / No Comments

A).  1 Mile Time Trial   B).  3 Rounds: (12 Minutes) 90 Seconds – Overhead Plate Hold Rest 30 Seconds 90 Seconds – Plank Hold Rest 30 Seconds   C). 3 Rounds: AMRAP 3 Minutes: 3 Man Makers 6 Burpees Rest 1 Minute:  Hold Hollow or Hollow Rock   A). Perform a 1 mile time […]

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Saturday’s WOD 11/22/14

By Gonzo / November 21, 2014 / Uncategorized / No Comments

Buy In: Movement Prep WOD: With a Partner, Partition anyway AMRAP 25 Minutes: 10 Calorie Row 5 Power Cleans 155/105   Scale Up: 185/125   Today’s workout is a partner WOD.  Partition anyway necessary.  For each round, complete a 10 calorie row and 5 power cleans.  Only one partner works at a time. Results

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Holiday Schedule

By Gonzo / November 20, 2014 / Uncategorized / No Comments

Please join us for an early morning Thanksgiving Day workout.  We will be open from 8:30 until 10:30.  Come in, hit a hard workout, and then spend time with family eating good and watching football.  This will be a running clock format, so please come in, take charge of your own warm-up and get going. […]

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Friday’s WOD 11/21/14

By Gonzo / November 20, 2014 / Uncategorized / No Comments

Buy In: Press 5 @ 65% 5 @ 75% 5 or more @ 85%   WOD: AMRAP 10 Minutes Ascending Reps by 5 Push Jerk 95/65 Box Jump 24/20   Today’s buy in will be our press. Perform 5 reps at 65, 75 and 85 percent, respectively. Today’s WOD will include a couplet of push […]

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