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Thursday, December 18, 2014

Thursday 12/18/14

Warm up
3 rounds
10 ring rows
10 squats
10 burpees

Strength
Thrusters
 
WOD
3 rounds
10 thrusters
20 push ups
30 box jumps


Wednesday, December 17, 2014

Wednesday 12/17/14 WOD

Strength 
Power cleans

WOD
21-15-9
Burpees
KB swings

WOD2
40-30-20-10
Double unders 
Sit ups

Tuesday, December 16, 2014

Tuesday 12/16/14 WOD

Strength 
find 3RM bench

Skills
DB snatch

WOD
AMRAP in 12 minutes
8 toes to bar
10 dumb bell snatch @ 35/20 lbs
12 dumb bell walking lunges @ 35/20 lbs

Don't forget the squat training session this THURSDAY at 6:30pm!  You don't want to miss it!


Monday, December 15, 2014

Monday 12/15/14 WOD

Strength 
Squat 1RM

Skill 
1 legged squat

Mary
20 Min AMRAP
5 hs push-ups
10 1 legged squats
15 pull ups

Friday, December 12, 2014

Training Sessions...a little something new!

Hey everyone!  We have decided to launch Thursday night training sessions to help you reach your goals, get your form down and get STRONGER!  The sessions will start on Thursday the 18th at 6:30pm.  You can come in for the WOD at 5:30 and stay for the training or just come in for the training.  We will be off for the two holiday weeks and pick this back up in January.  

The first training session will be focused on squatting.

Also, we have noticed that there aren't a lot of members signed up for the blog emails.  This is a great feature that sends the WOD to your email bright and early at 5am.  Facebook will be making a number of changes starting January 1st.  If you want to be sure to get the WOD early in the day drop your email into the "Follow by Email" option on the lower right hand side of this page.  

Hope you all have a great weekend!  We will see you tomorrow morning for the Saturday WOD!