20
Mar

20MAR13

WOD A) deadlift 5x5 @80% B) max effort push ups 2 min C) 21-15-9 pull ups burpees *rest 2 min* 15-12-9 dead lift (155/115) HSPU

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19
Mar

19MAR13

WOD A) back squat 3 reps EMOM 5 min @85% B) Hang Power Cleans 2 reps EMOM 7 min @88% C) 4 Rounds for Time: 12kb…

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15
Mar

Announcements 15MAR13

Announcements: First, the new gym layout is pretty much 100% complete.  What this means is new things will be coming, classes etc... Second and more importantly,…

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13
Mar

13MAR13

WOD A) front squat 5x5 @80% B) kb snatch to lunge 4 (2each leg) emom 7min C) For time: 30kb swings (2.0/1.25) 30 abmat sit ups…

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10
Mar

11MAR13

WOD A) 5k run (4Laps) rest 5 min B) 3000m row

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08
Mar

08MAR13

WOD A) Front Squat Find 1RM B) Strict Press 5x2 @90% C) 5 Rounds For Time: 20 Wall Balls (20/14), 15 Burpees, 10 Med Ball Cleans…

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06
Mar

06MAR13 Coach & Athlete

Important Relationships By: Genie Francisco Growing up, playing sports, being a dancer, and a student, I have had a lot of different coaches and teachers.  I…

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05
Mar

05MAR13

WOD A) Hang Power Snatch 4x3 @85% B) Dead Lift 5x2 @90% C) AMRAP 7: 30 Double-Unders, 30 Abmat Sit ups

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04
Mar

04MAR13

WOD A) Front Squat 5x4 @75% B) Thruster 5x3 AHAP C) AMRAP 4: 10 Thrusters (95/65), 5 Burpees *Rest 2Min* AMRAP 4: Lateral Burpees Over the…

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28
Feb

28FEB13

Rest Day/Open Gym

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