Workout of the Day

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

Friday 7.6.18

Friday 7.6.18 Teams of 2 10 Rounds 10 Thrusters 95/65 10 Toes 2 Bar 10 Burpees Over Partner  

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Thursday 7.5.18

Thursday 7.5.18 Teams of 2 4 Rounds 250M Row – Each 8 Deadlifts – Each 225/155 200 M Farmer Carry 50/35 Dumbbells  

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Wednesday 7.4.18

Wednesday 7.4.18 Fourth Of July 9:30 AM Group Class – No Other Classes – Enjoy the Holiday Hero WOD Come and kick off the Fourth with a great WOD    

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Tuesday 7.3.18

Tuesday 7.3.18 Running Annie 50 – 40 – 30 – 20 – 10 Double Unders Sit Ups 400 M Run before each round 4th of July Schedule 9:30 Group Class Hero WOD  

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Monday 7.2.18

Monday 7.2.18 3 x 5 Back Squat @ 90% First rep of each working set, pause for 3 seconds at parallel Then Four Rounds 10 Ring Flys 4L/4R Step Ups – Heavy Weighted Plank – 30 seconds 8/4 Weighted Push Ups 4th of July Schedule 9:30 Group Class Hero WOD  

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Friday 6.29.18

Friday 6.29.18 Teams of 2 600 M Run 60 Wall Balls 20/14 60 Flutter Kicks 400 M Run 40 Dead Lifts 225/155 40 Push UPs 200 M Run 20 Shoulder to Overhead 135/95 20 Toes to Bar 4th of July Weekend Schedule No Saturday Class Come support your coaches and fellow gym members at the Sparrow Games and support a …

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Thursday 6.28.18

Thursday 6.28.18 4 Rounds 400 M Run 12 Back Squats 135/95 2 Minute rest Run fast and pick up the bar as soon as you get in the gym  

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Wednesday 6.27.18

Wednesday 6.27.18 3 – 6 – 9 – 12 – 9 – 6 – 3 Thrusters 95/65 Bar facing burpees over bar 4 Minute rest 2 x 200M Farmer Carry  

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Tuesday 6.26.18

Tuesday 6.26.18 Happy 25th Anniversary Chris & Jamie Baker 25 Cleans 115/75 25 Double Unders 25 Pull-Ups 25 Sit-Ups 25 Kettlebell Swings 53/35 25 Box Jump Overs  

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Monday 6.25.18

Monday 6.25.18 3 x 5 Back Squat @ 85% Then 4 Rounds 5 Strict Leg Raises 1 Minute Sand Bag Hold 6L/6R Back Rack Lunges 115/75 12/9 Push-Ups  

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