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  • 23OCT
    Interval Christine

    Interval Christine

    Strength: Overhead Squat 5 Sets of 2 Reps (across)   WOD: “Interval Christine” 3 Rounds:  (each Round for individual time) 500m Row 12 Deadlifts (Bodyweight) 21 Box Jumps (24/20)   Rest as needed between Rounds. You have 25 minutes to complete the WOD. Clock will be set for 25 minutes.   Keep track of your own start and end

  • 22OCT


    Strength: Back Squat 2 to 3 Sets of 8 to 12 Reps (70%)   WOD: “Lambada” 15 Power Snatches (95/65) or 50% 100 Double-Unders 12 Power Snatches (115/80) or 60% 100 Double-Unders 9 Power Snatches (135/95) or 70% 100 Double-Unders 6 Power Snatches (155/105) or 80%   Extra: Snatch A. Snatch Grip Push Press from behind

  • 21OCT
    Walking Dead

    Walking Dead

    10 Days to Halloween!  Do you have your costume ready? We’ll have an announcement for our Halloween plans in the next couple of days!   Strength: The Suffering Complex 1 Clean + 1 Hang Squat Clean + 1 Shoulder to Overhead Build to a Heavy Set   WOD: “Walking Dead” EMOTM x 20 Minutes Odd: 18 Walking

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