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Workout of the Day


19.5 OR "Caleb"-- AMRAP in 20 min. of:

10 KB Snatches 53/35

15 V-Ups

20 Lunges

I didn't know this until a couple of years ago but Caleb was actually at our wedding 17 years ago with his family as a kid and last year we got to be at his wedding!! What?!! So... he may be the person in the gym that met us first. Crazy. It has been fun staring our "bro-shesh" thursdays a few months ago and look how it has grown brother. I hope that you have an incredible birthday and hope that it includes us. Love you buddy.

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Skill Day- Bring your ideas

Today is going to be a little different than our usual timeless thursday. Today I want you to come in with an idea of some skills you want to work on. We did a ton of stuff yesterday and we do not know what the last Open workout will be so we are going to try some skill training. If you have no ideas then I will put something together for you. Ideas might be DU's, Rope climbs, HSPU, Handstand walks, Rowing, Pullups/Kipping, Snatches, Cleans, etc.. Whatever your interest I am going to customize your workout. It should be fun and maybe we can have some break throughs.

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A little different today

8 x 2 min. Max reps at 8 stations (1 min. break after each)

100 ft. Sprints

Tire Flips

Wall Balls

Box Jumps

Deadlifts 225/155

Body Levers

Strict Pullups


I hope that some of you didn't skip yesterday because you thought you had to do both options on the workout. Funny thing was that many that showed up thought that. Still a busy day but just a heads up that if you see a "strength" and "fitness" listed, that means you have options.

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Glad to have our college kids back fro Spring Break

"Strength"- 5 Rounds for time of:

200m Run

5 Front Squats 185/115

25/15 Pushups

50 DU's

"Fitness"- 5 Rounds for time of:

200m Run

20 Squats

20 Pushups

50 Jump Ropes

More sunshine!! It has been so nice to have a little break fro the rain. I know that it is a little chilly in the morning but we have to run while we can.

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Happy St. Patrick’s Day! (yesterday)

I know that it was yesterday but the gym wasn't open yesterday so Happy Saint Patrick's Day! I hope that you all had a great weekend and enjoyed some sunshine. News reminders: We have the Stone Summit Climbing trip on the 29th of this month, the Spartan Sprint on the 13th of next month, and we are looking at a date for a Nutrition Seminar coming soon. Today you have your chance to do the 19.4 workout and if you have already then you will have another option.

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19.4-- 12 Min. Time Cap

3 Rounds of: 10 Snatches 95/65, 12 Bar Facing Burpees

3 Min. Break

3 Rounds of: 10 Bar MU's (men) or 10 Pullups (women), 12 Bar Facing Burpees

For some reason facebook crapped out on me yesterday and wouldn't post, so I hope this works. If you are reading this, I guess it did. Open workout number 4 is here and I knew muscle ups would get here eventually. As always there will be an option to do the workout today or Monday or both.

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Do what you want Thursday!!

For Fun:

Deadlift 10-8-6-4-2

50 Pushups

50 Lunges

50 Pullups / Ring Rows

50 Russian Twists

50 Calorie Row

If you skipped out on yesterday because of running again then you missed out. Yesterday's was much better than Tuesday's. Had a great time hittin it hard with Teddy at 3:30! Today is that day when everyone just does whatever they want to.

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