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Workout of the Day

Gettin Swole on the Weekend

The weekend is here and I have to be honest, we are probably going to do a little running this morning. I know that you have all missed it and I think we can all handle it. Come in for a 9:30 partner workout this morning! It will be "fun".

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No Running

EMOM for 15 min. of:

3 Squat Cleans 135/95

20 DU's

It is Friday and we haven't run all week! Man I am a nice guy! There is something else we haven't done this week either. Suspense....

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I have gotten almost everyone shirts to them and we already have another order started so if you missed out on the first order you can get in this one. It was cool seeing everyone sporting their new threads yesterday, looking good! Today is that time of the week. Timeless thursday and also our striking class at 6:00 pm. Thursday's Work: 50 Weighted Lunges, 50 T2B (body levers), 50 Ring Rows, 50 Dumbell Crossovers, 50 Burpees

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Hump Day

A) Deadlifts 5-5-5-5-5

B) AMRAP in 12 min. of:

2 Box Jumps 30/24

2 Pushups

4 Box Jumps

4 Pushups


Today looks like the best day of the week to run, but...... The morning classes would be brutal. I love you guys too much to do that to you this morning. Remember this when we have something else you hate.

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Sweatshirts are in!!

For Time:

800m Row

21-18-15-12-9-6-3 of: Pullups, KB Swings 53/35 and Burpees

Great start to the week yesterday! Good skill work on snatches, overhead squats and clean and jerks. By the way, HOODIES ARE IN!! Good week for it, chilly.

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For Time:

21 Power Snatches 95/65

40 Situps

21 Overhead Squats 135/95

40 Situps

21 Clean and Jerks 135/95

Got a few people to celebrate today. Happy Birthday to Brandon, Landon and Jamison!! I am pretty sure that Brandon has been the most committed 5:30 a.m. person in the gym's history. He works hard and has made so much progress through the years. Landon and Jamison haven't been with us as long as Brandon but still put in the work. I love what each of you brings. Hope you all have awesome birthday's.

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Saturday Fun Time

Weekend is here and it is chilly!! We are probably going to stay inside for the partner workout this morning. Come and get some at 9:30!!

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5 Rounds for time of:

400m Run

10 Burpees

15 KB Swings 53/35

30 DU's

The week is almost over! If you didn't get to run yesterday, guess what.

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Good to have a Zack and Lindsey yesterday! Both of you picked a heck of day to come in but handled it awesome. Today we will take a day to work on skills and we are going to have our Striking class at 6:00 pm. If you just need to punch something, come and relieve some stress. Thursday's Work: ROMWOD Option, 5 Suicides, 50 Med Ball Situps, 50 Ring Rows, 100 Sledgehammer Swings, 100 DU's

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