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W.O.D.

07-09-2015 Thursday workout

Oh this is going to be a fun one… Warmup Group Warmup Healthy Shoulders Hip Mobility Clam Shells Skill/Strength Week 1: Back Squat Workout Partner WOD Sled Pulls DB Floor… Continue reading

July 8, 2015 / W.O.D.
07-08-2015 Wednesday Workout

Kudos to Mark for telling me I was about to post the wrong workout, thanks bro! Warmup Skill/Strength Clean Technique Workout 2RM Clean After Party Standing Ab Pull Downs w… Continue reading

July 7, 2015 / W.O.D.
07-07-2015 Tuesday Workout

Warmup Group Warmup Banded Side Shuffles Weighted Hip Raises Strength Deadlift Week 1 Workout 1min DB Complex – DB Squat Clean to – Plank Jack to – Kneeling DB Press… Continue reading

July 6, 2015 / W.O.D.
070615 MONDAY WOD

Strength Bench, wk 1 Follow this link for info on the benchpress! WOD Alternating EMOM 14 minutes 30sec L sit from the hang 5 OHS 125/85 (or 50% 1RM) AFTER… Continue reading

July 5, 2015 / W.O.D.
070415 Saturday

Happy Fourth of July! Open gym from 7:30-9am…then join us at the PARADE!

July 5, 2015 / W.O.D.
07-03-15 Friday WOD

Special Schedule today: 8am and 9am class Please join us tomorrow for the Lakewood Parade! 9am at the gym or 9:30am at the corner of Webb and Edgewater! Strength Back… Continue reading

July 3, 2015 / W.O.D.
07-02-2015 tHURSDAY wORKOUT

Time for a little emphasis on technique over weight via.. the SNATCH! Warmup Strength Week 4 Press Warmup: 2 x 10 @ 30% Deload: 5 x 40, 50, 60% Workout… Continue reading

July 1, 2015 / W.O.D.
07-01-2015 Wednesday workout

Warmup Skill/Strength Week 4 Deadlift 2 x 10 @ 30% WM for Warmup 5 x 40, 50, 60% WM 1 minute plank between each set (5min total) Workout 16min EMOM… Continue reading

June 30, 2015 / W.O.D.
063015 Tuesday WOD

WOD FRAN and then we’ll deload Front Squats …it’s already shaping up to be a GREAT DAY!

June 29, 2015 / W.O.D.
062915 Monday WOD

Skill Clean technique WOD Every 5 Min, for 5 Rounds: 500m ROW 25 sit ups 10 pushups record last row as score

June 29, 2015 / W.O.D.