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Saturday 8-1-15

TEAM WOD

Teams of 2
AMRAP 20:

60 Calorie Row,  60 Kettlebell Swings (53/35)
50 Calorie Row, 50 Box Jumps (24/20)
40 Calorie Row, 40 Burpees
30 Calorie Row, 30 Wallballs (20/16)
20 Calorie Row, 200 Meter Run

One person works at a time. Break it up however you choose.

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Sting like a bee.

Support Kevin Runstuck in raising money for the Tour De Force memorial bike ride this September. Kevin will ride his bike from NYC to Boston to raise money for the families of Police Officer’s, who were killed in the line of duty. The shirts are in the lobby and cost $20.00.
Upcoming Events:

9-12-15 Powerlifting Clinic with Coach Ron.

 
 

Friday 7-31-15

WOD

“The Sandwich”

80-Calorie Row
40 Shoulder-to-Overheads (155/105 lbs)
80 Deadlifts (155/105 lbs)

For Time

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Lou hangin’ with the Fittest On Earth.

Support Kevin Runstuck in raising money for the Tour De Force memorial bike ride this September. Kevin will ride his bike from NYC to Boston to raise money for the families of Police Officer’s, who were killed in the line of duty. The shirts are in the lobby and cost $20.00.
Upcoming Events:

9-12-15 Powerlifting Clinic with Coach Ron.

quote openOne of the penalties for refusing to participate in politics is that you end up being governed by your iquote closenferiors. (Plato)

 

 
 

Thursday 7-30-15

WOD

DECK OF CARDS

Spades – Front Rack Stationary Lunge w/Kettle Bell 1/1.5P

Clubs – Push Ups

Hearts – Kettle Bell Swings 1/1.5P

Diamods – Box Jumps 20/24

Jokers – 200m Run

 

Cards 2-10 are face valued.

Face cards are 10 reps.

Aces are 12 reps.

The workout is a 25 min AMRAP. The entire class will be separated, by the coach, into 4 to 5 teams. Each team will have a deck of cards. Each team member will grab a single card from their deck and complete the corresponding exercise and reps. Once completed, the team member will return the card to the deck and grab a new card repeating the process for the 25 minutes. If a Joker is pulled from the deck, the team member yells, “run!”. The entire team stops what they are doing and runs 200m together. When the team returns from the run each member continues where they left off.  The team with the most decks/cards gone thru over the 25 min wins.

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Support Kevin Runstuck in raising money for the Tour De Force memorial bike ride this September. Kevin will ride his bike from NYC to Boston to raise money for the families of Police Officer’s, who were killed in the line of duty. The shirts are in the lobby and cost $20.00.
Upcoming Events:

9-12-15 Powerlifting Clinic with Coach Ron.

quote openLook at situations from all angles, and you will become more oquote closepen. (Dalai Lama)

 

 

 
 

Wednesday 7-29-15

WOD

A.
Take 15 Minutes to find a 1RM Clean.

B.
2 Rounds of:
10 Burpee Box Jump-Overs (24″/20″)
15 Deadlifts (225/155 lbs)
20 Pull-Ups
25 Wall Ball Shots (20/16 lbs)
30 Double-Unders
For Time.

11112481_1663255607241748_2316963721636674783_oRD with the Masters Champ.

Support Kevin Runstuck in raising money for the Tour De Force memorial bike ride this September. Kevin will ride his bike from NYC to Boston to raise money for the families of Police Officer’s, who were killed in the line of duty. The shirts are in the lobby and cost $20.00.
Upcoming Events:

9-12-15 Powerlifting Clinic with Coach Ron.

quote openIf you aren’t in the moment, you are either looking forward to uncertainty, or back to pain and regquote closeret. (Jim Carrey)

 

 
 

Tuesday 7-28-15

WOD

A.

Take 15 min to find a heavy Strict Overhead Press.

B.

Five rounds for time of:
Run 400 Meters
10 Alternating One-Arm DB Snatch (70/50 lbs)
8/6 Muscle-Ups

FB95IMG951431121304037Support Kevin Runstuck in raising money for the Tour De Force memorial bike ride this September. Kevin will ride his bike from NYC to Boston to raise money for the families of Police Officer’s, who were killed in the line of duty. The shirts are in the lobby and cost $20.00.

Upcoming Events:

9-12-15 Powerlifting Clinic with Coach Ron.

quote openYou may not control all the events that happen to you, but you can decide not to be reduced by thequote closem. (Maya Angelou)

 

 
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