Month: November 2017

Saturday – 171118

Happy birthday Chris! ANNOUNCEMENTS Schedule Update Thursday, November 23rd – CLOSED FOR THANKSGIVING Friday, November 24th – 9 & 10am WOD ONLY WOD 3 rounds for time of: 800m Run w/ plate (35/25) 30 Ground to Overhead w/ plate (35/25) 20 Alternating Plate Push Ups

Thursday – 171116

ANNOUNCEMENTS Schedule Update Thursday, November 23rd – CLOSED FOR THANKSGIVING Friday, November 24th – 9 & 10am WOD ONLY SWOD Every 90 seconds for 15 minutes (10 sets): 2 Squat Clean + 1 Jerk @ 75% – do not re-attempt missed reps WOD 5 rounds for time of (10 min cap): 5 Shoulder to Overhead …

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Tuesday – 171114

ANNOUNCEMENTS Schedule Update Thursday, November 23rd – CLOSED FOR THANKSGIVING Friday, November 24th – 9 & 10am WOD ONLY SWOD Every 90 seconds for 15 minutes (10 sets): Squat Snatch x 2 reps @ 75% – do not re-attempt missed reps WOD 3 rounds for time of (17 min cap): Run 400m 25 Russian KB …

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Monday – 171113

ANNOUNCEMENTS Physical Therapy TONIGHT!!! Dr. Ed Bloom will be in the gym this evening (11/13) from 6-8pm offering screens, dry needing, graston and more. Screens are FREE, dry needing and graston are $15, graston only is $10. Comment on our Facebook post, by clicking here, with your desired time to sign up for your 15 min spot between …

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Saturday – 171111

WOD U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and …

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Friday – 171110

Happy Birthday Marine Corps!  Ooh-Rah! SWOD Bench Press *Set 1 – 5 reps @ 65% *Set 2 – 5 reps @ 75% *Set 3 – 5 or more reps @ 85% – rest as needed between sets WOD U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, …

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Thursday – 171109

  SWOD Headstand Progressions 1) Establish a Tripod Position 2) Rock from Head to Toes in Tripod Position 3) Bring Knees together at 90 in Tripod Position 4) From 90, extend 1 leg, return it, then the other 5) From 90, extend both legs to a Headstand – all movements should be controlled in reverse …

Thursday – 171109 Read More »