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Posts by Admin

10/14/16 Friday WOD

SwoleMates v4 Co-Ed Partner Competition is TONIGHT!!!! No PM classes….but plenty for you to do at the gym: Compete, Judge, Volunteer, Hangout. Spectators welcome too! Strength Deadlift 5×5 WOD 3RFT… Continue reading

October 13, 2016 / W.O.D.
10/13/16 Thursday WOD

WOD (18 minutes) 7 min 20-15-10 HSPU Pullups then 4 min REST then 7 min 20-15-10 Thrusters 40-30-20 DU After Party – 1 mile run – might be chilly! … Continue reading

October 12, 2016 / W.O.D.
10/12/16 Wednesday WOD

Skill mobility plus Burgener Warm up WOD 7 Power Snatches (135/95) 7 Overhead Squats 25 Situps x 4 Rds – this should be fast and heavy

October 11, 2016 / W.O.D.
10/11/16 Tuesday WOD

Strength 5×5 Front Squat (complete all sets at 75% 1RM) WOD 50 Wall Balls 25 Burpees 50 Wall Balls 25 Burpees 50 Wall Balls

October 10, 2016 / W.O.D.
10/08/16 Saturday WOD

WOD Freestyle Fran 45 Thrusters 45 Pullups any combo STRENGTH 1RM Front Squat (30 min cap)

October 7, 2016 / W.O.D.
10/07/16 Friday WOD

Strength Deload Bench Press WOD 25 DB OH Lunges (35/25) 25 cal ROW 25 DB Weighted Situps 25min AMRAP

October 6, 2016 / W.O.D.
10/06/16 Thursday WOD

I’m so excited for this WOD!! Strength Deload Back Squat WOD – FAT AMY (from WODConnect and Shelley!) 50 Air Squats 10 Burpees 40 Sit ups 10 Burpees 30 Lunges… Continue reading

October 5, 2016 / W.O.D.
10/04/16 Tuesday WOD

Strength Deload Deadlift WOD Mogadishu Mile Partner WOD 99 Lunges Holding KBs (one works while other rests, each has own KB) 23 Tire Flips (can flip one at a time,… Continue reading

October 3, 2016 / W.O.D.
091916 Monday WOD

Welcome to a new week! Week 2 of the current Wendler Cycle and the Sept Fundamental Graduates join us in class – so please say hello to any new faces!… Continue reading

September 18, 2016 / W.O.D.
091016 Saturday WOD

Strength Deload Front Squat WOD 90 Double Under 9 Muscle Up 9 DB Squat Clean Thrusters then 80/8/8 and 70/7/7

September 10, 2016 / W.O.D.