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  • Saturday WOD

    4/19/2014 WOD Have a safe and happy Easter weekend! Today’s WOD: Postural-thoracic Strength: 15min P press 4×3 with 3 count pause at bottom of press Complete not for time Rep scheme athlete choice BB carry 400m (95/65) 10 Turkish getups 20 tire flips 30 ball slams 40 pistols 400ft bear crawls (total-50ft gym lengthx8)  ...
  • Pheezy

    4/18/2014 WOD U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke. Today’s WOD: Pheezy Three rounds for time of: 165 pound Front squat, 5 reps 18 Pull-ups 225 pound Deadlift, 5 reps 18 Toes-to-bar 165 pound Push jerk, 5 reps 18 Hand-release...
  • A reminder about missing/late cancels

    4/17/2014 WOD Hope everyone is having a great day.  I have an important topic to discuss today that pertains to your group classes.  From time to time, there seems to be a drop off in canceling within the required time stated in the Policies sheet.  Missing/no showing and late canceling has the same effect on someone waiting to get in the class.  While this happens more often in the morning times before 9am, the evening gets it’s fair share.  Here are the policies: 1) All morning classes scheduled at 9am and before need to be canceled no later than 10...
  • 4/16/2014 WOD Today’s WOD: Skill: 6min Wall Angles and Handstand work Strength: 15min Bench/floor press speed 60% 1RM 4×5 Conditioning: Your choice of 4 or 5 rounds 200m run 10 dips 15 back extensions 20 ab mat situps “I didn’t have the same fitness or ability of the other girls, so I had to beat them with my mind.” – Martina Hingis Health is the vital principle of bliss, and exercise, of health. James Thomson Read more at http://www.brainyquote.com/quotes/topics/topic_fitness4.html#zXQxFihW3jyBLxTV.99 Health is the vital principle of bliss, and exercise, of health. James Thomson Read more at http://www.brainyquote.com/quotes/topics/topic_fitness4.html#zXQxFihW3jyBLxTV.99...
  • It’s tax day

    4/15/2014 WOD Hope you enjoy this workout much more than doing your taxes… Today’s WOD: Skill: multidirectional planks 20/10×8 Strength: OHS 4×3 w/ 3sec hold at bottom 65% 1RM Cond.: AMRAP 12 min Partner WOD 20 WB 20 pullups 20 box jumps Partner holds KB above waist standing on plate- if partner drops weight or steps off plate partner working has to stop (53/35)...

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