1-1-18

1-1-18

ONLY 10AM AND 12PM CLASSES TODAY!!! WARM-UP 10mins Class Game Of Choice *Hoover Ball, Pizza Tag, Rowling NEW YEAR…NEW YOU! NEW MINUTE….NEW EXERCISE! WOD EMOM-every min until 365 reps are complete 1st Min- Max Cal Row 2nd Min- Max...

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12-29-17

12-29-17

-COMMUNITY WOD SATURDAY AT 9AM!!! BRING A FRIEND! –MONDAY 10AM & 12PM CLASSES ONLY!!! WARM-UP 10Min Group Rollout -then- 2 Sets 50′ High Kicks 50′ Deep Lunges 25′ Inch Worm + Cobra WOD EMOM-every min for 30mins 1st...

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12-28-17

12-28-17

WARM-UP 6Mins -30sec Kneeling Wall Ball Presses -30secs Kneeling Wall Ball Ovhd Hold -30sec Russian Wall Ball Twists -30sec Hollow Hold STRENGTH 3 Sets Each (25Min Cap) 1) Pressing DB Complex- 10 reps on each (L-Sit Press->Lying Close Arm...

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12-27-17

12-27-17

WARM-UP 100′ Alternating Deep Lunge 10 Ovhd PVC Air Squats every 25′ *Perform pvc pass thrus the entire time on lunges STRENGTH EMOM-every 3mins for 12mins -10 Back Squats (build through the 4 sets to your heaviest weight unbroken)...

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12-26-17

12-26-17

ONLY 10AM AND 12PM CLASSES TODAY!!! WARM-UP 10Min EMOM 60sec Row 60sec Rest *Stretch and stay loose on the rest…treat this as a warm up/workout, speedup each set and try to surpass the last distance. HOLIDAY HERO WOD -In remembrance of all...

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12-22-17

12-22-17

REMEMBER NO 530/630PM CLASSES TODAY! CHRISTMAS PARTY AT COACH JR/KERIANA’S HOUSE AT 6PM! -BRING A FINGER FOOD OR DRINK! -WHITE ELEPHANT GIFT UNDER $25 WARM-UP 8-10mins Partner Rowling *8 reps on a penalty exercise for the loser each game...

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12-21-17

12-21-17

WARM-UP 6mins Roll Lats/Traps -then- 2 Sets -10 Pass Thrus -15 Reverse Snow Angels -20 Plank Shoulder Taps -30 Jumping Jacks STRENGTH 1 Warm-Up Set / 3 Working Sets 1) Bench Press- 8 reps 2) Alternating Plank DB Rows- 16 reps total *Rest 90sec...

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12-20-17

12-20-17

DONT FORGET FRIDAY THIS FRIDAY IS OUR UGLY SWEATER/WHITE ELEPHANT GIFT PARTY! IT WILL BE AT COACH JR/KERIANAS HOUSE AT 6PM..WE WILL NOT HAVE A 530/630PM CLASS! DIRECTIONS WILL BE UP ON THE FACEBOOK MEMBERS PAGE AND WHITEBOARD THIS WEEK! WARM-UP 2...

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12-19-17

12-19-17

DONT FORGET FRIDAY THIS FRIDAY IS OUR UGLY SWEATER/WHITE ELEPHANT GIFT PARTY! IT WILL BE AT COACH JR/KERIANAS HOUSE AT 6PM..WE WILL NOT HAVE A 530/630PM CLASS! DIRECTIONS WILL BE UP ON THE FACEBOOK MEMBERS PAGE AND WHITEBOARD THIS WEEK! WARM-UP 3...

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12-18-17

12-18-17

DONT FORGET FRIDAY THIS FRIDAY IS OUR UGLY SWEATER/WHITE ELEPHANT GIFT PARTY! IT WILL BE AT COACH JR/KERIANAS HOUSE AT 6PM..WE WILL NOT HAVE A 530/630PM CLASS! DIRECTIONS WILL BE UP ON THE FACEBOOK MEMBERS PAGE AND WHITEBOARD THIS WEEK! WARM-UP 2...

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12-15-17

12-15-17

SATURDAY @ 9AM “12 DAYS OF CHRISTMAS WOD”!!! WARM-UP 8mins -Class Game of Choice or Coaches Dynamic Warm-Up WOD 4 ROUNDS FOR TIME: -25 Cal Assault Bike -20 Wall Balls(20/14)(+30/20) -15 V-Sit Ups (RX+ GHD Sit Ups) -10 Handstand...

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12-14-17

12-14-17

REMINDER: SATURDAY IS OUR “12 DAYS OF CHRISTMAS WOD” AT 9AM! WARM-UP 3 Sets -60sec Row/Bike -60sec PVC Ovhd Squat w/ Pass Thru STRENGTH Tempo Overhead Squats -5 Sets of 4 Reps (3secs down/ 2 sec hold in bottom) *Aim to go heavier than...

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