11-22-17

11-22-17

REMINDER FOR THIS WEEKS SCHEDULE! WEDNESDAY-NORMAL HOURS THURSDAY-CLOSED FRIDAY- ONLY A 10AM/12PM CLASS SATURDAY- 9AM CLASS WARM-UP 2 Sets -90sec Row -8 Empty Bar Tempo Front Squats STRENGTH 5 Sets of 4 Reps -Tempo Front Squats (3secs down/2secs...

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11-21-17

11-21-17

REMINDER FOR THIS WEEKS SCHEDULE! WEDNESDAY-NORMAL HOURS THURSDAY-CLOSED FRIDAY- ONLY A 10AM/12PM CLASS SATURDAY- 9AM CLASS WARM-UP Group Stretch Out on the Upper Body! -then- 4 Sets 100″ Ovrhd Plate Walk -10 Ground to Overhead STRENGTH...

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11-20-17

11-20-17

REMINDER FOR THIS WEEKS SCHEDULE! WEDNESDAY-NORMAL HOURS THURSDAY-CLOSED FRIDAY- ONLY A 10AM/12PM CLASS SATURDAY- 9AM CLASS ***WE WILL HAVE OUR CANNED GOODS DONATION BOX AT THE GYM TODAY FOR THE LAST DAY….THIS WILL BE YOUR LAST CHANCE TO...

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11-17-17

11-17-17

POTLUCK/HAPPY HOUR AT 530P TONIGHT!!! -NO 530/630PM CLASSES!!! -IF YOU HAVE ANY CANNED GOODS/NO-PERISHABLE FOODS YOU WOULD LIKE TO DONATE TO OUR FOOD DRIVE PLEASE BRING THEM IN BY SATURDAY!!! WARM-UP “Silly Sally” Part I. Squats Part...

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11-16-17

11-16-17

REMINDER NO 530/630PM CLASS ON FRIDAY! -Come to our 530pm Potluck/Happy Hour!!! WARM-UP 2 Sets -25′ Inch Worm + Cobra -50′ High Kicks -75′ Butt Kickers STRENGTH 4 Sets 1) Bent Over Db Row- 8 reps 2) Standing Straight Arm...

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11-15-17

11-15-17

REMINDER!!! -OUR CANNED/NON-PERISHABLE FOODS DRIVE WILL GO UNTIL FRIDAY THE 17TH AT CLOSE OF BUSINESS! _______________ -FRIDAY WE WILL ALSO BE HAVING OUR POT-LUCK/HAPPY HOUR DINNER T 530PM! ***NO 530/630PM CLASS*** WARM-UP EMOM-6mins 1st Min...

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11-14-17

11-14-17

REMINDER!!! -OUR CANNED/NON-PERISHABLE FOODS DRIVE WILL GO UNTIL FRIDAY THE 17TH AT CLOSE OF BUSINESS! _______________ -FRIDAY WE WILL ALSO BE HAVING OUR POT-LUCK/HAPPY HOUR DINNER T 530PM! ***NO 530/630PM CLASS*** WARM-UP 8Mins -5 Pass Thrus...

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11-13-17

11-13-17

REMINDER!!! -OUR CANNED/NON-PERISHABLE FOODS DRIVE WILL GO UNTIL FRIDAY THE 17TH AT CLOSE OF BUSINESS! _______________ -FRIDAY WE WILL ALSO BE HAVING OUR POT-LUCK/HAPPY HOUR DINNER T 530PM! ***NO 530/630PM CLASS*** WARM-UP 2 sets (10min cap)...

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11-10-17

11-10-17

REMINDER: TOMORROW WE WILL NOT HAVE CLASS, WE WILL HAVE OPEN GYM FROM 9-11AM!!! TODAY IN HONOR OF VETERANS DAY ON THE 11TH WE WANT TO THANK ALL MEN AND WOMEN WHO HAVE SERVED IN THE MILITARY AND CONTINUE TO DO SO! THANK  YOU FOR ALL THAT...

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11-9-17

11-9-17

WARM-UP 8Mins 25′ Inch Worm 30sec Dead Hang Ring Stretch 30sec Hollow Hold STRENGTH 4 Sets- 20Mins Max 1) Bent Over Single Arm Db Rows- 8 reps each arm 2) Landmine Standing Straight Arm Twists- 16 reps *Rest as needed* *Ensure you’re...

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11-8-17

11-8-17

WARM-UP 3 Sets 60sec Row 8 Tempo Back Squats STRENGTH Tempo Back Squats(3secs going down/ 2sec hold) -6 Sets of 3 reps *Last week on these, go heavy but stay on tempo. WOD 4 Sets 2Min Amrap -15 Deadlifts (205/135) (+245/165) -Max Calorie Row...

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11-7-17

11-7-17

WARM-UP 10mins -5 Pass Thrus -20 Straight Arm Jumping Jacks -5 Strict Presses -5 Split Jerks (3sec pause in each catch) STRENGTH EMOM- every 2mins for 12mins -2 Split Jerks *Build throughout the 6 sets, if you start losing your technique then...

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