Friday, Jan. 2, 2019

Please talk up our January special:

sign now and get 2 mos. for price of 1.(1 free)

sign annual contract and get first 3 mos for the price of one.(2 mos. free)

Pay entire year up front and get first 4 months+ for the price of one!!!(3 1/2 mos. free)

SKILL:

Snatch high box pulls @50%, 3x8

Devil Dogs (Press) 4x6

WOD

3 Rounds of:

14 Power (or Squat) Snatches (85/125)

20 Box Jumps

26 Double Unders

Rest 3 mins then,

25 Leg Overs (90’ then to the sky)

50 Alt. Knees to Elbows

75 Jack Knives

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Friday, March 5, 2021

The next 3 weeks will be “OPEN” Fridays! Let’s get signed up for Elation! WOD 4 Min AMRAP* 4 Power Snatches (65/95)* 4 Devil Dogs 2 min Rest 5 min AMRAP 5 Power Snatches (75/115) 4 Devil Dogs 2 min Re

Thursday, March 4, 2021

Skill Tabata vertical scissors Tabata Crunches w/ twist WOD 8 Rounds 8 Alt. OH Dumbell Lunges (4 ea. (35/50) 18 dubs 8 Toes to bar 18 Dubs 8 Jumping Lunges 8 pull ups **24 min time cap**

Wednesday, March 3, 2021

Skill 10 TTB 10 Hollow Rocks shoulder Press 4x6 WOD 15 min EMOM 4 Font Squats, 3 Rows, 2 Presses (65/95) Rest 2 mins Then 4 mins Max wall Walks

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