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Posts Tagged:friendly


The Grand Reopening was wonderful. Thanks for stopping in. It was great to have you guys all in. Lets get after it with this spicy one! For Time: 500m Run 30 DB. OHS (30/15) 50 Double-Unders 400m Run 20 DB. OHS (30/15) 35 Double-Unders 300m Run 10 DB. OHS (30/15) 20 Double-Unders


Tomorrow is our grand re-opening!! Bring a friends, bring a buddy and bring your family! It’s going to be a blast just like today.   14 Min. EMOM: 1: 15 Push Press (95/65) 2: 10 Deadlifts (185/135) 3: 100ft. SA. OH. Walking Lunges (45/25)


Today we are doing a fun partner workout. Remember THERE IS NO EVEING CLASSES TONIGHT!!!   “We Built This!” 19 Min. AMRAP: 25 Cal. Row 25 Partner Push-Ups 25 KB. Swings (71/53) 25 GHD Sit-Ups (20/14) 25 Goblet Squats (71/53)


This is a fun one! Good ole “Fran”! Make sure you come with your game face!   “Fran” 21-15-9 Thruster (95/65) Pull-ups


Jumping into a good week with this!   For Time: 100 DU’s 500m Row 50 DU’s 500m Run


We are staring things off to with a spicy one!!! We have a lot of rowing this week.   5 Rounds: 18 DB. Snatches (45/25) 15/12 Cal. Row 12 Burpees


We are going to finish things up this week with this chipper! EVERY ROUND ENDS WITH A RUN!!!   26-20-14-8: SA. DB. Hang Power Cleans (45/25) 100m Run


THIS IS A SPRINT!!! A classic girl benchmark workout. These reps are like Ground to Over Head more or less. You don’t have to do a full clean!   “Grace” 30 Clean & Jerk (135/95)


This Hump Day we are getting over the “Hump” with a partner wod!!   15 Min. AMRAP: 10 Bench Press (135/95) 600m Row 20 DB. Russian Twists (45/25)

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