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WOD – December 1, 2016

Thanks everyone for coming out today and participating in our free class week! Be sure to stretch a little tonight and get loose for a fun day tomorrow:)
Here’s what we got…

20 minute AMRAP of:
50 double unders 
40 Russian twists
30 mountain climbers
20 squats
10 knee ups

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WOD – November 30, 2016

Another great day crushing wods and getting rugged! Glad to see some new faces and can’t wait to see more! So here’s what we have for tomorrow…

2k row for time
Followed by
Death by deadlift (135/95)

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WOD – November 29, 2016

Hey guys we just want to throw a huge THANK YOU out to all those who were able to make it out today and support us on our first day! We hope everyone isn’t too beat up and can make it back in tomorrow! For all those who couldn’t make it today, we hope you can make it to one of our free classes this week! So here’s what we have for tomorrow…

Strength:
6×4 shoulder press

Metcon:
15 minute AMRAP of:
10 kettlebell swings
10 push ups
10 lunges
10 ring rows

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WOD November 28, 2016

Hey guys just a reminder tomorrow starts our free week of classes! So drop in during one of our posted hours! Here’s what we have for tomorrow…

Strength:
4×10 front squats

Metcon:
3 rounds for time of
400m assault bike
40 sit ups
40 double unders/X2 singles

Basics:
Strength: 4×10 goblet squats

Metcon:
same as WOD

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