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Partner Blast

Saturday November 18, 2017 GET A SQUARE FOR YOUR BINGO CARD AND BRING A FRIEND TO CLASS TODAY!!! WOD: With a partner complete: Partner A: 20 Weighted Step-ups (L+R=2)(Suggested 35,25 in each [...]

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AMRAP Special

Friday November 17,2017 WOD: AMRAP in 4 minutes: 10 Wall Balls 10 Push Press (medium-light weight) Rest 1 minute then… AMRAP 4 minutes: Burpees Rest 1 minute then… AMRAP 4 minutes: 10 [...]

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Cement Roller

Thursday November 16, 2017 (Sharon with mad concentration while hanging on the pull-up bar.  She was rocking this hang by making sure that her lats were fully engaged the entire time.  Safe [...]

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Top Dog

Monday November 13,2017 (You can just tell how rock solid Tracey is in her overhead squat. ) WOD: 3 rounds for time: 15 Thrusters (medium weight + 5#) 50 Double Unders 2/1 Rope Climbs   ** [...]

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3 x 4

Saturday November 11, 2017 WOD: Minutes 0-3: Run 400m and then AMRAP Pull-ups Rest 1 minute   Minutes 4-7: Run 400m and then AMRAP Alternating Dumbbell Snatch (L+R=2)(you must alternate [...]