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Posts Tagged:fitness


Things are finally getting SPICY! This one should a grind. Lets work on our strict HSPU.   For Time: 20 Strict HSPU 15 Russian KBS (71/35) 15 Box Jump Overs (24″/20″) 20 DB. Hang Power Cleans (45/25)


Today we will have all normally scheduled classes, other than 5 AM class. It will be back tomorrow. Let’s get our cardio on with this one! 15 Min. AMRAP: 500m Row 400m Run 200 Singles


WE ONLY HAVE ONE CLASS AT 8 AM TODAY!!!! We will be tackling this sweet beast before tonight’s fireworks.   “Independence!!” 7 Rounds: 4 Deadlifts (225/175) 17 Burpees Then… 76 Cal. Row


We have another fast one! Don’t forget we will have only one group class tomorrow! Make sure to make it! 2 Rounds: 300m Run 10 T2B 300m Run 10 Pull-Ups 50 DU’s


THIS IS A SPRINT!!! Let’s see if anyone can get a sub 2 minute time! This week scheulde will be as follows: Monday, Tuesday, Friday Saturday will be normal hours, Wednesday we will have one big group class at 8 AM and Thursday we will have normal classes other than 5 AM!!!   For Time:…

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This is going to be a fast one. Make sure to keep a strong pace that definitely challenges you, but doesn’t let you loose technique. Especially on the row and the run! We have a new distance to run to!   For Time: 50 Cal. Row 50 Russian Twists (30/14) 600m Run


We are knocking things down a bit today and working on getting a nice sweat going!   9 Min. EMOM: 1: 1 Min. Hollow Hold 2: 12 Bench Press (95/65) 3: 12 Burpees


Humpday is here again and we are getting a rump-pump today. All the weightlifting movements are full range of motion; they have a squat!! Let’s get it!   For Time: 12 Snatches (95/55) 400m Run 12 Hang Cleans (95/55) 400m┬áRun


We are talking another cardio-blaster today. The goal is consistency. As the EMOM goes on hitting all the reps should be pretty challenging. Make sure you guys pick a number and stick to it!   30 Min. EMOM: 1: 12 Cal. Row 2: 14 HR Push-Ups 3: 16 Jumping Squats 4: 16 GHD Sit-Ups 5:…

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