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Posts Tagged:friendly


Hump Day!!!!! Lets get after this bundle of joy. Quick reminder, on cluster you perform a squat clean to start a thruster. On every cluster rep you have to return the bar down to the ground and perform a squat clean to get to do the thruster. It is a squat clean + a thruster!…

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Lets keep things interesting and do three rounds of this easy AMRAP! A huge point of performance in this workout is the barbell cycling. Ensure that you are inserting and releasing the hookgrip from rep to rep. It will allow you to hold on to the bar for much longer!   3 Rounds: 5 Min.…

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We might not have had the chance to celebrate Sammy’s birthday yesterday, but we will be whooping on today’s workout with him. The 50 feet mark is the exact same mark we used for The Open.   21 Min. AMRAP: 20 Box Jumps (24″/20″) 50ft. Walking Lunges 20 GHD Sit-Ups 50ft. Walking Lunges 20 HR…

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One more day before we kickstart the weekend! We will be doing this piece of cake chipper. Don’t forget that tomorrow’s group class will be set at 7:30 AM in order to accommodate the Karate tournament going on tomorrow morning. 21-18-15-12-9: HSPU Deadlifts (155/105) Wall Balls (20/16)


We are getting cardiovascular today! For Time: 500m Row 20 Burpees 400m Row 100m Farmer’s Carry 300m Row 20 Burpees 200m Row 10 Burpees


That was a great workout! Now we are going to get after the midweek blues with this EMOM. This one is not every minute, but every two minutes. Lets see who gets all of it! 16 Min. E2MOM [440 Reps]: Station 1: 10 SDHP (95/55) 20 Calorie Row Station 2: 60 Double-Unders 20 Toes-to-Bar


Today is going to be an AWESOME DAY!!! We a partner WOD in store today!! Grab your favorite buddy and get after this 23 Min. AMRAP!   23 Min. AMRAP: 20 Ring Rows 400m Partner Run 20 Partner Over Burpees 400m Partner Run 20 Walking Lunges 400m Partner Run


This is going to be a nasty one! make sure you come on down to get in on the national chest tradition with this great Tabata workout.   Bench Press (135/95) 2 Min. Rest Goblet Squats (35/26) 2 Min. Rest Kb. Swings (35/26)


We are finishing the week up with a smaller gasser! 3 Rounds: 400m Run 10 Thruster (95/55)

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