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HAPPY NEW YEAR - 2021

I’m glad 2020 is behind us!! Lookout 2021, HERE WE COME!!!


THE BAD NEWS IS: TIME FLIES

THE GOOD NEWS IS: YOU’RE THE PILOT!


Class times: 9 and 10am


WOD

Box Jumps - Old

High (24/30)

Bear Complex - New

Power Clean

Front Squat

Push Press

Back Squat to a

Push Press. =. 1 Rep

Dead Lifts - Old

Same Lbs as Bear

Floor Bench Press - New

WOD

24 min AMRAP

2 Bear Complex (65/95)

4 (high) Box Jumps (24/30)

6 4-count Deadlifts (65/95)

8 Floor Bench Press (65/95)







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Sunday, July 15, 2024

Warm up Tabata jump rope singles Tabata alt. Air squats and Sit ups Tabata Bike (Mix up start) PVC Progression WOD Testing fun: 2 mins wall Balls 2 mins KB Swings 2 mins 2 mins ***Rest 3 mins*** WOD 1

Saturday, July 13, 2024

Warm up 2 mins cardio Band stretches - 3 mins 2 Rds of: :30 Jumping Jacks :30 Toes to Toes :30 Lunges :30 Plank Hold Abstractor PVC PVC SQUAT SNATCH progression White Board Debriefing BATHROOM/water b

Friday, July 12, 2024

Group warm up call outs, :30 secs each 4 mins Abs call outs PVC PVC N bar progression WOD Fight gone bad star workout 1 Round Warm Up 4 more Rounds 1 min each movement 1. Box Step ups w/ DB (35/50)

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