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WOD GFF 18 Minute AMRAP: 16 Dumbbell snatches 50/35, 8 Dumbbell overhead walking lunges right arm 50/35, 8 Dumbbell overhead walking lunges left arm 50/35, 16 Burpee box overs 24/20. Attention: We got some additional V-necks in – they are selling like hotcakes so come in and get them fast – there is grey or … Read more
WOD 3 Rounds for time: 400 Meter Run, 20 Kettlebell squats 53/35, 30 V-ups. 15 Minute Time Cap. Attention: First, please sign up for classes – if you have an active account and aren’t signing in, if the wod is full when you arrive, you may get told to go to the next class and/or lose your … Read more
WOD 3 Rounds for time: 39 Double-unders, 9 Clean & Jerks 135/95, 9 Pull-ups, 9 Box jumps 24/20. Stephanie J.’s B-day wod! 9 Minute time cap. Attention: First Co-Ed Softball game is tonight at 7:00 p.m.! Please show up by 6:30 p.m. and we will be playing on the green field. The address is: on … Read more
WOD 6 Rounds for reps: 30 Seconds max bodyweight bench press, 1 Minute max calorie row. Bench press reps x2. Attention: Ben will be teaching the Clean & Jerk at the 7:30 p.m. Olympic Lifting class.
WOD For time: 50 Toes to bar, 50 Deadlifts 225/155, 800 Meter run. Mobility Wod Monday. How to string toes to bar together. Click HERE for the video. Attention: The first Co-Ed Softball game is this Wednesday at 7 pm!
WOD Teams of 3 for max reps: 10 Minutes max calorie ski, 10 Minutes max wall balls 30/20, 10 Minutes max rope climbs. New shirts are in COME AND GET THEM! Attention: If you are planning on coming to Preston’s class at 8 a.m., make sure you sign up and you get there a bit … Read more
WOD “GFF” Double Grace: 60 Clean & Jerks 135/95. Attention: On Saturday for the 8 a.m. Powerlifting Class, Preston will be bringing in some specialty bars, and it will be an extra-long class, going over the Squat, Deadlift, and Bench all in one class. If you need extra time to warm-up, please come a bit … Read more
WOD EMOM x 12: Odd minute 12 burpees, Even minute 40 Double-unders. Attention: Below is the Softball 2017 Schedule – please note there are some double-headers. If there are certain games you can’t make, please let Alecio know as we have alternates and will be rotating players! The following is the list of people on … Read more
