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Monday, Feb. 19, 2024

LET's GOOO! Sign ups for the Open have been rockin, reserve your spot!!!

Also, the 60-Day CHALLENGE begins March 1. Check out our sign up deals for friends, ex-members, family, rivals!!! All info will b posted on the website, Social Media, and at the Box!! LET'S GOOOO!

Warm up

4 mins own stretch

Runners warm up

Run 1 lap or 2 mins bike or row

Hip circuit and PVC


1 min Plank

1 min max Push ups

1 min 6" hold

Thrusters 3x8 65% 1 RM


10 min AMRAP

8 Hollow Rocks

6 Thrusters (65/95)

4 Power Snatches (65/95)

2 Wall Walks

REST 2 Mins


30 Power Snatches (55/75)(c65/m85) for time

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Thursday, July 18, 2024

Warm Up for Testing Thursday Tabata Row/Bike/Ski/Rope-singles or Dubs Tabata Jack Knives 1 min Hole Sit 1 min OH Db carry PVC PVC SNATCH progression 5x5’s at 60-70% WOD 30 Power Snatches (55/75) Then,

Wednesday, July 17, 2024

Warm up 3 Rds Jog 1 lap 20 Push ups 30 jumping jacks 1 min plank PVC PVC Progression Clean n Jerks Whiteboard debriefing Skill Back Squats (50%) 3x6@ :06 sevs each *5 minute rest WOD “GRACE” 30 clean

Tuesday, July 16, 2024

Warm up 4 mins Bike Row Ski, or run 3 laps 3 mins AMRAP 3 push ups 3 Sit ups 3 Squats 2 min AMRAP 2 Inch Worms 2 Burpee Broad Jumps 1 min OH Walk w/ plate (25/35) PVC DEAD Lift Progression Skill Bend


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