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Thursday, December 30 2021

Morning classes only Friday, December 31. We will be open Saturday, January 1st 9:00am class, 10:00am open gym.

Strength: Clean Complex

4 Sets increasing in weight

1 Squat Clean + 2 Front Squats + 3 Thruster


Metcon: AMRAP 15

3 Power Cleans 155/105

6 Strict Pull-ups

9 Cals

12 Jumping Lunges

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Friday, December 24 2020

We have added a 9:30am Open Gym session. If you are doing open gym please be mindful that classes are full and try to limit the amount equiptment you are using.

Class Schedule

6:30am Class

7:30am Class/Open Gym

8:30am Open Gym

9:30am Open Gym


Metcon: AMRAP 24

12 Alt. DB Snatches 50/35

24 Cals (any machine)

12 Wall Balls 20/14

24 Sit-ups

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Tuesday, December 21 2021

Metcon: For Time (35 min CAP)

150 Air Squats

1,000m Row/SKI/Run

75 Russian KB Swings 70/53

100 Air Squats

800m Row/Ski/Run

50 KB Swings

600m Row/Ski/Run

50 Air Squats

400m Row/Ski/Run

25 KB Swings

Scaled Metcon: 

75 Air Squats 

750m Row

30 Russian KB Swings 


50 Air Squats 

500m Row 

20 Russian KB Swings 


30 Air Squats 

250m Row

10 Russian KB Swings 

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Friday, December 17 2021

Please wear a separate pair of shoes to the gym. This helps us keep the gym clean during the winter as the sand and salt is not good for the gym floor or the equitment.

Thank You!

Will

Strength: Power Clean

5 Sets of 2 reps Touch N’ Go Style

*increase weight each set

Metcon: 5 Sets

AMRAP 3

3 Hang Power Cleans 135/95

6 Push-ups

9 Wall Balls 20/14

Round 1: 135/95

Round 2: 155/105

Round 3: 175/120

Round 4: 195/135

Round 5: 215/145

Scaled Metcon: 5 Sets

AMRAP 3

3 DB Hang Power Cleans

6 Push-ups

9 Wall Balls 14/10

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Wednesday, December 15 2021

Strength: EMOM 14

1) 10 Push Jerks 135/95

2) 10/7 Cal Bike


Scaled Strength: EMOM 14

1) 5-7 DB Push Press

2) 45 second bike


Metcon: AMRAP 18

20 Push Press 95/65

20 American KB Swings 53/35

500/400m Row/Ski

Scaled Metcon: AMRAP 18

10-12 DB Push Press

12 Russian KB Swings

400m/300m Row/Ski