Workout of the Day

See what fun Jake and the other trainers have cooked up!

Saturday Schedule 11.30.13

Saturday Schedule 11.30.13
NO OLY OR FREE SATURDAY CLASS TOMORROW!!!!

Get out and enjoy the amazing weather!

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Friday 11.29.13

4 x 8 Strict Pull-ups

Then…

21-15-9

Deadlifts 205/145

Push-ups

Toes 2 Bar

(200m run after each round)

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Wednesday 11.27.13

2

Teams of 2

6 Rounds

Wall Balls 1 min

20 sec Rest

KBS 1 min

20 sec Rest

Burpee over Box 1 min

20 sec Rest

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Holiday Schedule!

Thanksgiving Holiday Schedule!

Thanksgiving Day – Open Gym 8:30 AM – 10:00 AM

Friday November 29th – 10 AM, 11 AM and 5:30 PM classes only

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Tuesday 11.26.13

1

16 min EMOM

3 Snatch @ 80%

Odd min power snatch & Even minutes full squat. Odd minutes add 3 burpees

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Monday 11.25.13

1 x 20 Back Squat @ 70%

Then….

40 KBS 53/35

20 Hang Clean 95/65

50 Double Unders

30 KBS 53/35

10 Hang Clean 95/65

75 Double Unders

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Friday 11.22.13

3

Friday 11.22.13
“Wood”

5 RFT

400m Run

10 Burpees 2 Box Jump 24/20

10 Sumo Deadlift High Pull 95/65

10 Thrusters 95/65

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Thursday 11.21.13

3

Thursday 11.21.13
3 x 6 Back Squat @ 75%

Then…

10 min AMRAP

10 Push-ups

15 Wall Balls 20/14

20 Dbl Unders

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Wednesday 11.20.13

6

Wednesday 11.20.13
5 RFT

5 Clean & Jerk 135/95

10 Pull-ups

200m Run

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Tuesday 11.19.13

5

4 x 3 Ring Row (3-5 sec hold)

3 x 1 min Plank 45/35

Then…

“Detox”

Partner WOD

20 min AMRAP

20 Burpees

30 K2E

40 Double Unders

50 Sit-ups

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