2 September 2014

Tuesday
WOD
Complete 20 rep unbroken back squat @ 70%

Then,

Complete 3 rounds for time of:
15 Handstand push-ups
20 Pistols
50 Double Unders

Strength WOD
Complete 4 rounds of:
8-10 Russian step-ups
90 Seconds rest
4-8 Strict pull-ups
90 Seconds rest

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1 September 2014

Monday
WOD
Complete 10 1-minute rounds of:
3 Deadlifts (M: 315 lbs, W: 220 lbs)
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps burpee

Rest 2 minutes between rounds. Score is number of burpees completed each round.

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Today’s Schedule – Labor Day
September 1st, 2014
8:30 am
12:00 pm
3:00 pm
4:00 pm
All other classes including Fundamentals, Teens, and Kickboxing are cancelled.
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30 August 2014

Saturday
OPEN GYM

8:00 am – 11:00 am

Please Arrive by 10:30 am.
(Open to Current Athletes Only)

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Labor Day Schedule 
September 1st, 2014
8:30 am
12:00 pm
3:00 pm
4:00 pm
All other classes including Fundamentals, Teens, and Kickboxing are cancelled.
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29 August 2014

Friday
WOD
Spend 15 minutes working in teams of 2 to complete the following for max combined weight:
1 Rep max Clean and Jerk

Then,

In teams of 2 complete max distance row in 10 minutes.

*Each member must row 5 minutes total, split up as needed (Ex: 1 or 2 minute intervals)

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REMINDER
Labor Day Schedule 

September 1st, 2014
8:30 am
12:00 pm
3:00 pm
4:00 pm
All other classes including Fundamentals, Teens, and Kickboxing are CANCELLED.
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28 August 2014

Thursday
WOD
Complete the following for time:

50 Kettle bell swings (M: 32 kg, W: 24 kg)
*20 Double under penalty

50 jumping alternating lunges
*20 Double under penalty

50 Dips
*20 Double under penalty

Penalty is only done when a movement is broken up.

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REMINDER
Labor Day Schedule 

September 1st, 2014
8:30 am
12:00 pm
3:00 pm
4:00 pm
All other classes including Fundamentals, Teens, and Kickboxing are CANCELLED.
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27 August 2014

Wednesday
WOD
“31 Heroes”
As many rounds as possible in 31 min of:
8 Thrusters (M: 155 lbs, W: 105 lbs)
6 Rope climbs (15 ft. ascent)
11 Box jumps (M: 30″, W: 24″)

This is a partner workout. While Partner #1 performs the work listed above, Partner #2 will run 400 meters with
weight (M: 45 lbs, W: 25 lbs). Once Partner #2 returns from the run, Partner #1 will grab the weight and begin their 400 meter run, while
Partner #2 continues work wherever Partner #1 left off. Score is your total # of reps

NO LITE WOD TODAY

31 heroes

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REMINDER
Labor Day Schedule 

September 1st, 2014
8:30 am
12:00 pm
3:00 pm
4:00 pm
All other classes including Fundamentals, Teens, and Kickboxing are CANCELLED.
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26 August 2014

Tuesday
WOD
As many rounds as possible in 7 minutes of:
5 Deadlifts (M: 225 lbs, W: 155 lbs)
10 Elevated plank pushups (24″ Box)*

*Nose must touch the ground

Rest 3 minutes. Then,

As many rounds as possible in 7 minutes of:
5 Strict pull-ups
5 Diamond push ups*

*Thumbs and index finger touching on diamond push up

Strength
4 sets of:
8-10 Front rack forward lunges
6-8 Barbell ab wheels
 Then…
Max unbroken front squats 60% 1RM
*Constant movement no pause at the bottom or top of front squat

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REMINDER
Tomorrow we will be running the
31 Heros WOD during all scheduled classes.
Click below if you would like to donate to the cause.
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Labor Day Schedule 
September 1st, 2014
8:30 am
12:00 pm
3:00 pm
4:00 pm
All other classes including Fundamentals, Teens, and Kickboxing are cancelled.

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25 August 2014

Monday
WOD
Complete 20 rep unbroken back squat @ 65%

Then,

As many rounds as possible in 10 minutes of:
10 Burpee
50 Double unders

CF LITE
As many rounds as possible in 20 minutes of:
200 Meter medball run (M: 20 lbs, W: 14 lbs)
15 Wall balls (M: 20 lbs, W: 14 lbs)
15 Knees-to-elbow
15 Mountain climbers *2 count

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DON’T FORGET
New Schedule Changes Effective Today

Kids Program
Pre-School (4-6): Tuesday 3:30pm, Saturday 8:30am
Kids (7-12): Tuesday 4pm, Thursday 4pm, Saturday 9am
Teens (13-16): Monday 6am, Wednesday 6am, Friday 6am

Kids Room Supervised Hours
Tuesday 3:30pm – 7pm
Thursday 3:30pm – 7pm
Saturday 8am – 11am
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24 August 2014

Sunday
REST DAY

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Fall Schedule Changes
Please be aware of our schedule changes. 

Kids Program, effective TOMORROW, August 25th
Pre-School (4-6): Tuesday 3:30pm, Saturday 8:30am
Kids (7-12): Tuesday 4pm, Thursday 4pm, Saturday 9am
Teens (13-16): Monday 6am, Wednesday 6am, Friday 6am

Kids Room Supervised Hours, effective TOMORROW, August 25th
Tuesday 3:30pm – 7pm
Thursday 3:30pm – 7pm
Saturday 8am – 11am
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