4-12-18

4-12-18

COME IN SATURDAY FOR OUR “AUTISM AWARENESS WOD” at 9AM -WE WILL BE PERFORMING THE WOD “HOPE”……WEAR ALL BLUE -WE WILL HAVE A LINK FOR DONATIONS!!! WARM-UP 2 SETS -250M Row OR 15 Cal Bike -15 Banded Good Mornings...

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4-11-18

4-11-18

COME IN SATURDAY FOR OUR “AUTISM AWARENESS WOD” at 9AM -WE WILL BE PERFORMING THE WOD “HOPE”……WEAR ALL BLUE -WE WILL HAVE A LINK FOR DONATIONS!!! WARM-UP 2 SETS -100M Overhead Plate Walk -60sec L-Seated Band...

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4-10-18

4-10-18

COME IN SATURDAY FOR OUR “AUTISM AWARENESS WOD” at 9AM -WE WILL BE PERFORMING THE WOD “HOPE”……WEAR ALL BLUE -WE WILL HAVE A LINK FOR DONATIONS!!! WARM-UP 2 Sets -10 Single Leg Db Romanian Deadlifts (10 each...

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4-9-18

4-9-18

COME IN SATURDAY FOR OUR “AUTISM AWARENESS WOD” -WE WILL BE PERFORMING THE WOD “HOPE”……WEAR ALL BLUE -WE WILL HAVE A LINK FOR DONATIONS!!! WARM-UP 3 SETS -10 Reverse Snow Angels (weighted if able- 2 1/2 –...

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4-6-18

4-6-18

LADIES WOD AT THE BOX / DUDES OUTDOORS WOD AT JESSE JONES PARK -BOTH AT 9AM SATURDAY!!! WARM-UP -50′ Deep Lunges + Pass Thru -100′ High Kicks -10 Windmills Each Arm (weighted if able) -10 Ring Pull-Ups (5sec pause at top of each rep)...

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4-5-18

4-5-18

WARM-UP 1 Set -2Min Row or Bike -2Mins Pass Thru + Ovhd Squat 1 Set -60sec Dead Hang Ring Stretch -10 Behind the Neck Barbell Presses -10 Ovhd Squats STRENGTH 20Min Max -Find your 1RM Overhead Squat WOD For Time: -400M Run -50 KB Goblet Squats...

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4-4-18

4-4-18

TESTING WEEK!!! -STAY FRESH AND DONT HIT UP TOO MUCH EXTRA WORK EACH DAY,COME IN READY TO GO!!! _______________ DONT FORGET: -LADIES WOD ON SATURDAY AT THE BOX-9AM -GUYS OUTDOORS WOD AT JESSE JONES PARK- 9AM (Bring a Weight Vest if Able) WARM-UP...

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4-3-18

4-3-18

TESTING WEEK!!! -STAY FRESH AND DONT HIT UP TOO MUCH EXTRA WORK EACH DAY,COME IN READY TO GO!!! _______________ DONT FORGET: -LADIES WOD ON SATURDAY AT THE BOX-9AM -GUYS OUTDOORS WOD AT JESSE JONES PARK- 9AM (Bring a Weight Vest if Able) WARM-UP...

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4-2-18

4-2-18

TESTING WEEK!!! -STAY FRESH AND DONT HIT UP TOO MUCH EXTRA WORK EACH DAY,COME IN READY TO GO!!! _______________ DONT FORGET: -LADIES WOD ON SATURDAY AT THE BOX-9AM -GUYS OUTDOORS WOD AT JESSE JONES PARK- 9AM (Bring a Weight Vest if Able) WARM-UP...

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3-30-18

3-30-18

DONT FORGET OUR COMMUNITY/EASTER WOD IS SATURDAY @9AM!!!  BRING A BASKET OR BAG TO CARRY YOUR EGGS! WARM-UP EMOM-every min for 9mins 1st- Spiderman Mountain Climbers 2nd- L-Sit Ovhd Plate Hold 3rd- PVC Pass Thru + Ovhd squat STRENGTH 10Mins Max...

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3-29-18

3-29-18

WARM-UP 15min Class Mobility on Foam Roller/Lacrosse Ball STATIC HOLDING STRENGTH WORK All Sets for Form….Not Time! 4 ROUNDS -45sec Single Leg Hip Extension Hold (elevated on a bench) (45secs on each leg) -60sec Rest -60sec Plank (weighted...

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3-28-18

3-28-18

WARM-UP 10mins Coach Led Dynamic Warm-Up WOD 5 Rounds-Each For Time: -1 Rope Climb (RX+ 2 reps) -10 Power Snatches (75/55) (+105/80) -15 Toes To Bar -20 Wall Balls (20/14) (+30/20) *3Min Rest Between Rounds* EXTRA WORK -Perform the ROMWOD routine...

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