WOD

Pre WOD Thruster 3 x 5 Workout of the Day “Jackie” For time 1000 meter run 50 thrusters (#45/#35) 30 pullups
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We are excited to announce a new addition to our regular class schedule! Starting this Friday 11/15, we will be offering a competitors class every Friday at 6:30pm. This class is intended to expose you to workouts with higher intensity, higher volume, higher skill levels, and a faster pace to challenge your mental and physical prowess. This class is less formal, being guided by a coach, but ultimately each individual is responsible for their personal level of fitness and necessary modifications. Come throw down and enjoy a more competitive environment to challenge your inner athlete!! (For questions, please reach out to Vince or Morgan Forbes who will be leading this class. You can find her contact info on the gym bulletin board. Thanks!)
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Pre WOD Turkish get up 1 X 14 Workout of the Day 3 rounds for time 35/25 cal bike 40 alternating hang DB snatches (#50/#35) 2:00 rest between rounds
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Pre WOD In 8:00, build to a heavy set of 5 deadlifts Workout of the Day “Donny” For time 21-15-9-9-15-21 Deadlift (225/155) Burpees Post WOD 3 rounds 30 abmat situps 1:00 hollow hold  
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Workout of the Day 12 rounds for time with a partner 3 burpees 6 kettlebell swings (32/24) 9 box jumps 15/12 cal bike *one person working, one person resting, alternate each round
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