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Rest Day

DATE: Sunday, January 22 2017 Happy Birthday Tanya Reed  REST DAY!!!  UPDATES/EVENTS…   Saturday, February 4th: CrossFit Style Triathlon. Starts @ 9am. This will take place of the regular scheduled 9am team WOD. Sign up at the gym, make sure you sign up as a team

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SATURDAY

DATE: Saturday, January 21 2017 Happy Birthday     SWOD: METCON: UPDATES/EVENTS:    ***PLEASE HELP US KEEP THE BOX LOOKIN’ CLEAN 🙂 We take pride in having a “clean box.” I know y’all are tired after your WOD but please make sure you wipe up

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POSTERIOR CHAIN TORTURE

DATE: Friday, January 20 2017   SWOD: SWOD:  2 RDS: NFT 20x SLDL 135/95 20x DL 20x Sumo DL 20x Dbl KB Russian Swings You will Double up with a partner (doesn’t mean you have to do the same load) Rest between sets This is

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OPEN GYM OR DAILY WOD

DATE: Thursday, January 19 2017 SKILL/SWOD: YOUR CHOICE: (strength or gymnastics)  3-3-3-3-3 HPC  10! Pushups Pistols (Right/Left =1) Hollow Rocks  METCON: For  Time: 1rd: 100x DU (Double Under) 50x SQ (Air Squat) 25x PP 95/65 (Push Press)  2rd: 60x DU 30x SQ 15x PP 3rd: 40x DU 20x SQ 10x PP 

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HELEN

DATE: Wednesday, January 18 2018   METCON: (PART ONE)  “Helen” 3RFT: 400m Run 21x KB 55/35 12x Pullups  Cap 15 min  SWOD: (PART TWO)  FS 5×10  PR 5×5   UPDATES/EVENTS… Saturday, January 21st:  10am-WORKSHOP  Topic: Clean & Jerk  *Work on those skills that you have

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3- PART TUES

DATE: Tuesday, January 17 2017 SKILL: 5 Min:  ME UB DU *You may have as many attempts as you need in the 5 min.  *Your score will be your highest # attempted unbroken  METCON: For Time: 21-15-9 P. Snatch 95/65 WB 20/14 EMOM: 10 Min

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15 min AMRAP

DATE: Monday, January 16 2017   SKILL: 4 RNFT: 10x Strict Pullups  10x Strict Dips ME HS Hold 1 Min Plank METCON: 15 Min amrap 1x Rope Climb 15x Burpee 30x DU  UPDATES/EVENTS… Saturday, January 21st:  10am-WORKSHOP  Topic: Clean & Jerk  *Work on those skills

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Rest Day

DATE: Sunday, January 15 2017   REST DAY!!!  UPDATES/EVENTS… Saturday, December 21st:  10am-WORKSHOP  Topic: Clean & Jerk  *Work on those skills that you have been struggling with. This will have limited spots for more 1:1 training.        Saturday, February 4th: CrossFit Style Triathlon.

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Open Gym & Team WOD

DATE: Saturday, January 14   8:00am Open Gym 9:00am Team WOD    UPDATES/EVENTS… Saturday, December 21st:  10am-WORKSHOP  Topic: Clean & Jerk  *Work on those skills that you have been struggling with. This will have limited spots for more 1:1 training.      Saturday, February 4th:

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Bear Complex

DATE: Friday, January 13 2017   SWOD:  Bear Complex 5 Rds:  1 Rd= 7 sets:  1x PC 1x FS 1xPP 1x BS 1x BTN PP  *Each set must be unbroken * Must increase the load each rd.  *Score= last load completed.  *If you fail a

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