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Workout of the Day

“Freedom (from the clock) Friday”

"Mini Murph" -kind of

800M Row

10 Rounds of:

5 Pullups

10 Pushups

15 Squats

800M Row

Think of the last 800 as a cool down.

Since we missed out on “timeless thursday” we are going to do a “Freedom (from the clock) Friday”. It has been a busy week and it has been great to have Laura, Stephanie, Sydney, Olivia and Meredith get started. All you girls did awesome! Let’s finish this week out.

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Happy Birthday to Nick and Steph!!


22 Power Snatches 115/75

44 DU's

22 Power Cleans 135/95

44 DU's

22 Deadlifts 185/135

44 DU's

10 Triple Unders ( just for you buddy)

"Celebrating" with sweat!

Time for a birthday WOD!! A big HAPPY BIRTHDAY to Nick and Stephanie!! Nick has been here since day 1 and it has been a blessing to have him around to help with projects, give advise to folks, be a part of men’s Bible study and be a big part of this family. Stephanie just got started back but has been a friend for a long time and so you guys will get the pleasure of getting to know her. Love you guys! Sorry, no timeless thursday this week.

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Let’s Squat!

Front Squat

5-5-3-3-1-1 or...


30-20-10 of:

Box Step Overs 24/20


Thanks so much for all your prayers, Naomi is out of control already and we are trying to keep the brakes on her long enough to get everything healed up. Back to business as usual in the world of sweat and fitness.

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Afternoon is a Go!

The girls got back home around 4:30 am this morning and so we got some rest this morning and will be ready to rock this afternoon. Thanks for all your prayers and thoughts, Naomi is doing great considering. See you guys this afternoon.

Looks like a beautiful afternoon.

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Morning classes cancelled

Morning classes cancelled. Naomi and Bethany are still not home (3:30 am) and so I am so sorry but I will see you all in the afternoon.

Please continue to Pray for Naomi.

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NEWS FLASH: As of right this minute, Naomi is at the ER with the end of her pinky hanging on. We might have to take her to atlanta tonight so I am not sure what the night ahead holds for us. I might have to cancel A.M. classes, so check before you drive. If you would, keep her in your prayers. She is being a trooper.

Thanks guys.

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10-8-6-4-2 or 5x5 and then..

EMOM for 12 min. of:

4 KB Snatches 53/35

6 Pushups

8 KB Swings 53/35

This might be a tough one

Alright, I know that it is late but I was busy watching the Seahawks coaches making a terrible call. Whatever, we can start our week off with some “Beast Mode”. (that is football talk for those that don’t know) We haven’t lifted a lot the last couple weeks so we are going to start off the week with some.

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Saturday Schedule

Saturday Update: Sorry for another change of plans but Stuart had a surprise meeting in the morning, so there is no 8:00 class. The 9:30 team wod is still on, so come on and get your sweat on.

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“Bring Sally Up”

Back Squat 10-8-6-4-2 or 5x5

"Bring Sally Up"


Push Press


Finish Strong!

It’s Friday and time to wrap the week up. As a reminder, Saturday morning is regular schedule and on Sunday we are having a Super Bowl party here for anyone that wants to come hang out. If you want to come over just bring something to munch on come and chill. We haven’t had just some lift time this week yet, so here we go.

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“Timeless Thursday”

"Fabulous Forty"

40 KB Swings 70/53

40 Lunges 70/52

40 Benchpress 115/75

40 Toes-to-bar

40 Deadlifts 135/95

40 Sledgehammer Swings

40 DU's

Okay, so maybe "Frightening Forty"

Super proud of all of you on your “Fran” times yesterday!! Some awesome Pr’s and some really fast first “Fran’s”! NEWS: We are going to have a Saturday morning team WOD at 9:30. The 8:00 class is a no go. We have a had some shorter intense WOD’s this week so it is time for a grinder.

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