Deadlifts

Today’s Strength
Deadlifts
1-1-1-1-1

Optional W.O.D
AMRAP 10 Min.
10 KB Swings
100Ft. Broad Jump

Happy B-day Marcia!!

Marcia’s Birthday W.O.D
2 Rounds
Lunge 100ft.
23 K to E (or toes to bar)
23 Dips
23 Decline Push-ups

Front Squats

Today’s Strength
Front Squats
1-1-1-1-1

Optional W.O.D
Run 800m
100 Double Unders
Run 800m

Happy B-day Wendy!

Today’s W.O.D
5 Rounds
7 Lateral Jump Burpees
9 Sit-ups
11 Squats

Congrats JoAnn!

JoAnn won first place at her triathlon!! Congratulations..We are so proud of you!

Pull-up Challenge & 2 Year Anniversary Celebration!!!

Congrats to our Pull-up Challenge winners!!!

Men- UNASSISTED
Jeremiah – 40
Alex B. – 40

Women- UNASSISTED
Megan – 28
Men – ASSISTED
Rich- 43 (green band)
Women- ASSISTED
Ronna- 31 (green Band)

Run/Shoulder Press/Box Jumps

Today’s W.O.D
5 Rounds
200m Run
10 Shoulder Press
10 Box Jumps

Deadlifts

Today’s Strength
Deadlift
3-3-3-3-3

Optional W.O.D
1 Push-up
1 Sit-up
1 Squat
Then 2 of each, 3 of each…etc. until you reach 15 reps of each exercise.

KBS/Double Unders/Mountain Climbers

Today’s Workout

3 Rounds
25 KBS
35 Double Unders
45 Mountain Climbers

Front Squats

Today’s Workout

Front Squats
3-3-3-3-3

Optional WOD

21-15-9
Power Cleans w/ 200m farmer’s walk after each set

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