12-13-17

12-13-17

UPDATE ON OUR EVENTS: -This Saturday the 16th we will be doing our “12 Days of Christmas WOD” at 9am -The 22nd we will be having our Ugly Sweater/White Elephant Christmas Party at Coach JR/Kerianas house at 6pm. (No 530/630pm Classes)...

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12-12-17

12-12-17

UPDATE ON OUR EVENTS: -This Saturday the 16th we will be doing our “12 Days of Christmas WOD” at 9am -The 22nd we will be having our Ugly Sweater/White Elephant Christmas Party at Coach JR/Kerianas house at 6pm. (No 530/630pm Classes)...

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12-11-17

12-11-17

UPDATE ON OUR EVENTS: -This Saturday the 16th we will be doing our “12 Days of Christmas WOD” at 9am -The 22nd we will be having our Ugly Sweater/White Elephant Christmas Party at Coach JR/Kerianas house at 6pm. (No 530/630pm Classes)...

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12-8-17

12-8-17

WARM-UP -10 Mins Class Choice (Game or Coach Led Dynamic Stretch Out) WOD For Time: "Going Up?" 4 Rounds -20 Wall Balls (20/14)(+30/20) -5 Burpees Upstairs (RX+ 10 reps) -20 Kb Swings (53/35)(+70/53) -5 Burpees Upstairs (RX+ 10 reps) -20 V-Sit...

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12-7-17

12-7-17

WARM-UP 2 Sets 10 Pass Thrus 10 Ring Pull-Ups 10 Negative Push-Ups 20 Plank Shoulder Taps STRENGTH & CONDITIONING EMOM-every min for 30Mins 1st Min- Max Reps Bench Press (Bodyweight-75%/50%) (+Bodyweight-100%/75%) 2nd Min- Rest 3rd Min- Max...

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12-6-17

12-6-17

WARM-UP 3min Row Or Bike 50′ Alternating Deep Lunge w/ a PVC Pass Thru 60sec Dead Hang Ring Stretch STRENGTH 20Mins Max TEMPO OVERHEAD SQUATS -5 sets of 5 reps (*3secs down/2sec in bottom) *Beginners scale to front squats….back squats...

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12-5-17

12-5-17

WARM-UP 2 Sets -10 Pass thrus -5 Strict Presses -5 Split Jerks (pause in the catch for 3secs) -30 Straight Arm Jumping Jacks STRENGTH EMOM-EVERY 2MINS FOR 12MINS -1 Split Jerk *Go heavier than 4 weeks ago on our reps of 2! *These should be heavy...

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12-4-17

12-4-17

***WE ARE STARTING TO ACCEPT TOY DONATIONS FOR CHILDREN LESS FORTUNATE THIS CHRISTMAS! WE WILL BE TAKING THEM IN UNTIL THE 18TH, YOU DONT HAVE TO WRAP THEM! _______________ ***WE ARE HAPPY TO ANNOUNCE THE NOVEMBER BONUS CHALLENGE WINNER IS KERRY...

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12-1-17

12-1-17

STARTING MONDAY WE WILL HAVE A DONATIONS BOX AT THE GYM FOR ANY TOYS YOU WOULD LIKE TO GIVE, WE WILL BE TAKING THEM IN UNTIL THE 18TH WHEN WE WILL DONATE TO KIDS IN NEED! ______________ DECEMBER 22ND WE WILL HAVE A UGLY SWEATER/WHITE ELEPHANT...

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11-30-17

11-30-17

WARM-UP EMOM-every min for 6mins 1st РSpiderman lunges + cobras 2nd РPass thru + ovd squat 3rd Р30sec hollow hold + 30secs starfish alternating toe touches STRENGTH -TEMPO FRONT SQUATS (3SECS DOWN/2SECS IN BOTTOM) 5 SETS OF 3...

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11-29-17

11-29-17

WARM-UP -25′ Inch Worm + Cobra -25′ Inch Worm + 2 Plank Shoulder Taps -25′ Inch Worm + Regular Push-Ups STRENGTH 18min Rotation 1) DB Press Complex- 15 reps of each- No rest time in between (L-Seated DB Press + Close Arm DB...

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11-28-17

11-28-17

WARM-UP 3Min Row or Bike 20 Empty Bar Good Mornings 20 Empty Bar Squats STRENGTH 3 Sets 1)Tempo Kneeling Hip Extensions- 20 reps 2) Barbell Reverse Alternating Lunges- 20 reps _______ *Go as tough as you can for both exercises but go slow and...

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