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Wednesday, March 22, 2017

WOD Wednesday 3/22/17

WOD:

7 Rounds of 7 Bear Complex

Squat Clean
to Overhead
to Backsquat
to Overhead

Power Meet Saturday 3/25/17

ATTENTION! For our upcoming power meet this Saturday the 25th,  we will be holding the warm ups and weigh-ins beginning at 9 am here at FC. $10 bucks at the door for spectators.  Lifting begins at 10 am, Come down and get serious about Fitness!


Wednesday, March 15, 2017

WOD Wednesday 3/15/17

Strength:
Snatch 90%
5x3

WOD:
20 Cal Row
10 Snatches 95/65
20 Cal Row
10 Pull Ups
20 Cal Row
10 Clean & Jerks
20 Cal Row
10 Pull Ups
20 Cal Row
10 Snatches

WOD for Charlie 3/16/17

Come down to FC tomorrow @ 6pm and hit our workout for CharlieThen stick around after for some free refreshments and make some donations for her medical expenses
It all for a good cause!
Let's get serious!

https://www.gofundme.com/engms-charlies-medical-fund






Tuesday, March 14, 2017

Tuesday 3/14/17

All classes today are cancelled
Open gym is open all day, come down and get in a workout in this snowstorm!


Monday, March 13, 2017

Monday 3/13/2017 WOD

Skill/Warm up:
Turkish get ups

Strength:
4 sets of 10 Speed Squats at weight
4 sets of 10/side Side plank hip taps
4 Sets of 10/side Side plank leg raises

WOD - 15 min AMRAP:
5x DB thrusters (40#/30#)
10x Mountain climbers
15x KB swings (53#/36#)

Monday, March 6, 2017

Monday 3/6/2017 WOD

Skill:
Stiff legged Deadlift

Strength - ladder:
10-1 Sumo Deadlift at 75%
1-10 Alt V-ups

WOD - 17.2.1 - 12 mins:
2 rounds of:
  50-ft. weighted walking lunge
  16 hanging knee-raises
  8 power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 chin-over-bar pull-ups
  8 power cleans
Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.