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Monday, July 6, 2015

Monday 7/6/15 WOD

Strength 
OH Squat 5x3

Wod 
5 rounds 
5 OH squats 
15 pull-ups 
400 m run

Friday, July 3, 2015

Happy Fourth!

We want to wish all of you a safe and happy Fourth of July.

The gym will be closed on Saturday.  We will reopen with regular hours on Monday.

Before you head out to your BBQs and fireworks try out one of these WODs that can be done at home.

Road WOD 1:
For time:
10 rounds
10 push-ups 
10 sit ups 
10 squats

Road WOD 2:
For time:
100 jumping jacks
75 squats 
50 push-ups
25 burpees


Tuesday, June 30, 2015

Tuesday 6/30/15 WOD

Strength
Power Cleans 5x5

WOD
17 min EMOM
3 cleans
5 bar over burpees

Don't forget to tell all your friends about the SUMMER SPECIAL!  Grab the months of July and August for only $99 (for new members).

Have a friend that comes with you and signs on?  You'll get the next month for FREE!  Can't beat free!

Monday, June 29, 2015

Monday 6/29/15 WOD

Strength
Squat 5x5

WOD
20 min AMRAP
 
Mary/Cindy
5 pull ups
10 push ups
15 squats

5 hspu
10 pistols
15 pull ups

Thursday, June 25, 2015