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W.O.D.

07-14-15 Tuesday WOD

Strength Bench Press, wk2 WOD Rowing technique 8 x 125m Row

July 13, 2015 / W.O.D.
07-13-2015 Monday workout

Warmup Group Warmup Skill/Strength 4×8 Front Squat Workout 6 HSPU 10 Toes to Bar 14 KB Snatches (53/35) 12 min AMRAP – KB R=1, L=2, alternating arms each rep After… Continue reading

July 12, 2015 / W.O.D.
07-10-15 Friday WOD

Strength Press wk 1 WOD 1000m ROW THEN 21-15-9 Wallballs Sit Ups After Party 60 Tate Press

July 10, 2015 / 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.