Sunday Nov 17, 2019i

CONGRATS TO DAVE LONG FOR WINNING ANOTHER SPARTAN RACE . 5-0 this year on Stadium races! Congrats also to Karen, Lisa, Kate and Chad!





WOD : time cap to be determined!

Teams of 4.

100 Squat Cleans

125 Mule Kicks

150 Pull ups

175 KB High Pulls

250 pushups

300 Situps

350 High knees


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Tuesday, Sept. 22, 2020

HAPPY BDAY medium Mike. skill Man Makers 4x6 (35/50) WOD 4 Rounds Run 2 laps or 2 Min cardio 8 Bench Press/wipers 10 Power Snatches (75/115) 12 Wall Balls 14 Bent over Rows (75/115)

Monday, Sept. 21, 2020

Skill Clean n Jerks 2x6, 2x4, 2x2 WOD 50 Air Squats ***25 55 Overhead plate Squats (15/25) ***50 60 Back Squats (85/125) ***75 * = Lateral Bar Hops (R/L=1)

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