Month: September 2016

WOD – 10/1/2016

TEAM WOD As a Team of 2, for an unknown amount of rounds: 60 Cal Row 45 Box Jumps 24/20 30 Pull-Ups EXTRA Bent Over Barbell Rows

WOD – 9/30/2016

Buds and Suds Night!  Guys only!  Friday, September 30th!  Invite your friends!  NO 6:30/7:30pm Classes! WOD and Wine Night!  Ladies Only!  Friday, October 14th!  Invite your friends! STRENGTH Tempo Ring Dips – 3 x sub max at 31X1 tempo WOD AMRAP 12 Minutes 3, 6, 9, etc… Hang Clean 155/105 Toes to Bar Push-Ups EXTRA …
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WOD – 9/29/2016

Buds and Suds Night!  Guys only!  Friday, September 30th!  Invite your friends! WOD and Wine Night!  Ladies Only!  Friday, October 14th!  Invite your friends! WOD Rowling then… GOAT Day EMOM x 20 Odd:  Pick a weak movement to work on for 30-45s Even:  Pick a second weak movement to work on for 30-45s

WOD – 9/28/2016

Buds and Suds Night!  Guys only!  Friday, September 30th!  Invite your friends! WOD and Wine Night!  Ladies Only!  Friday, October 14th!  Invite your friends! WOD 400m 20 Deadlifts 225/155 40 Sit-Ups 800m 40 Sit-Ups 20 Deadlifts 225/155 400m Extra Core Post scores to TrainHeroic.

WOD – 9/27/2016

Buds and Suds Night!  Guys only!  Friday, September 30th!  Invite your friends! WOD and Wine Night!  Ladies Only!  Friday, October 14th!  Invite your friends! STRENGTH As a Super Set: Strict Press:  58.5% x 5, 67.5% x 5, 76.5% x max Rest 60s Sub max set of Chin-Ups or Partner Assisted Chin-Ups.  Sub max means leave …
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