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Monday 09-01-14

HAPPY LABOR DAY!

OPEN GYM FROM 9AM TO 11AM

WOD

“BULL”

Two Rounds of:

200 Double-Unders

50  Overhead Squats #135/#95

50 Pull-uUps

Run 1 mile

For Time

U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

quote openNo matter what people tell you, words and ideas can change the world.quote close (Robin Williams)

 
 

Sunday 08-31-14

Open Gym 10:00am – 12:00pm

Suggested WOD

Push Press

5 x 7

Overhead Static Hold

Accumulate 2:00 total – 96/65

“Burner”

On the 2:00 x 7

Guys – 15 Pushups + Row 20 Calories

Girls – 10 Pushups + Row 15 Calories

The gym will only be open from 9AM to 11AM on Monday September 1st in observance of Labor Day.
quote openLife is really simple, but we insist on making it complicquote closeated. (Confucius)
 
 

Saturday 08-30-14

Team WOD

In teams of 2 complete total reps of the following:

100 Wall Balls #20/#16

100 KB Swings #53/#35

100 Push Press #75/#55

100 Box Jumps 24″/20″

100 Calorie Row

For Time

EDGE

Establish a 1RM Strict Press

The gym will only be open from 9AM to 11AM on Monday September 1st in observance of Labor Day.

quote openFew things in the world are more powerful than a positive push. A smile. A world of optimism and hope. A ‘you can do it’ when things are tough. (quote closeRichard M. DeVos)

 
 

Friday 08-29-14

WOD

3 Rounds:

400m Run

21 Pull-Ups

12 Squat Snatches 95/65

For Time

EDGE

Power

1)Establish a 1rm Deadlift.

The gym will only be open from 9AM to 11AM on Monday September 1st in observance of Labor Day.

quote openEvery morning in Africa a Gazelle wakes up. It knows it must run faster than the fastest Lion or it will be killed…. Every morning a Lion wakes up. It knows it must outrun the slowest Gazelle or it will starve to death. It doesn’t matter whether you’re a Lion or a Gazelle when the sun comes up… you’d better be running. (Chaquote closerlotte Wrestling)

 
 

Thursday 08-28-14

WOD

“Annie”

50-40-30-20-10:

Double-Unders

Abmat Sit-ups

For Time

EDGE

Power

Establish a 1rm Bench Press.

The gym will only be open from 9AM to 11AM on Monday September 1st in observance of Labor Day.

quote openYou don’t choose your family. They are God’s gift to you, as you are to thequote closem. (Desmond Tutu)

 

 

 
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