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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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Friday, April 12, 2024

Happy b to Megan M 4/7/91 age 33 and Paul Z as 4/10/73 age 51 WOD “Chipper” 48 DB Box Step ups (35/50) 48 Hang Power Cleans (85/115) 48 Pullups 48 KB Swings Then, o 33 KB Goblets 51 High Knees Hap

Thursday, April 11, 2024

Happy Belated birthday to Paul and Megan. Bday wid on FridY. Skill 25 Calories on the Assault Bike 1-Arm Rows 4x6 each arm WOD 14 mins EMOM 5 Deadlifts (135/185) Burpees jumping up hitting a target u

Wed., April 10, 2024

Congrats to CasIe Brown for 1st week Challenge winner with Jodie and Chrissie tied clise behind!!! skill: Abs Squat Snatch 3x8@65-70% 1rm WOD 6 Rounds of 9 Back Squats 75/115 9 OH Walking Lunges (25/3


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