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Posts Tagged:friendly


Lets lift something on this Monday!!   12 Min. EMOM: Station 1: 20 Ball Slams (20/15) Station 2: 20 Sit-Ups (45/25) Station 3: 6 Deadlifts (185/135)


We are reviewing probably my favorite benchmark today…”Cindy”! If you require any protecting gear for your hands make sure to bring it. This one gets nasty fast.   “Cindy” 20 Min. AMRAP: 5 Pull-Ups 10 Push-Ups 15 Squats


Lets get after this one. It will go by quick!   12 Min. EMOM: Station 1: 200m Run Station 2: 20 Ring Dips Station 3: 15 GHD Sit-Ups Station 4: 10 Wall Balls (20/16)


We are back to normal class schedule. We have a very quick one in store today, lets see if anyone can get sub 5 minutes. Also, don’t forget about Hoover Ball this weekend!!!   4 Rounds: 3 Snatches (115/75) 10 Bar Over Burpees


I hope all of you had an awesome and safe Fourth of July. Lets burn off some of that great food with this mini metcon. You guys will have an exact time cap of 20 MINUTES!!!¬†We will not have a 5 AM CLASS today. All other class from 6 AM on are back to normal…

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It’s finally the Fourth of July!!! It’s time to get some sweat flowing so we can feel worry free enjoying the festivities. We will ONLY HAVE ONE CLASS AT 8:30 AM!!! We will be paying tribute to our fallen soldiers and all of the active service man with this fun partner workout.   “Get Some…

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Woahh!!! July is finally here and with it a ton of awesome stuff. For starters today is Carri’s birthday!!! Make sure to wish her well and enjoy this workout with her. Next, this date officially marks my third year as your head-coach. I am very grateful and thankful for having been given this opportunity at…

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It’s almost weekend time and with it comes July!!! Lets keep on pushing forward with this fun EMOM. We will be working on some pendlay row today for strength, if you have some lingering questions check this video out! 12 Min. EMOM: Station 1: 10 GHD Sit-Ups 10 DB. Push Press (40/20) Station 2: 10…

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Time to review a classic benchmark. Today we have the awesome… Megan!!   “Megan” 21-15-9: Burpees Kb. Swings (62/35) Double Unders

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