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Tuesday, Dec 20, 2022

Happy 87th birthday to my Dad,

Pat "Chainsaw" Bradley!!!

CLASSES ON CHRISTMAS Eve will be at 8am and 9am (or 9:15)!!!

We will be having fun with my personal version of The Twelve days of Christmas!!!

Also: Christmas/Holiday party will be on January 14!


4x4 Man Makers


Buy in: 20 HS Push ups

5 Rounds of:

12, Dead lifts (135/185)

6 Devil Dogs (35/50)

12 Deficit Push Ups (25/45)

Cash Out: 20 HS Push Ups

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Thurs. June 20, 2024

Happy birthday WOD for Karen and Tara! Average age: you could probably figure out! Skill 49 Hollow Rocks Back Ssuats 3x8@75% of 1RM B-days WOD 49 KB Swings Then, 7 Rounds of: 7 Squats (choice- Back (7

Wednesday, June 23,

Skill 40 Jack Knives 4x6 1-Arm Rows (heavy) WOD 2X8 min EMOM W/ 2 min rest between EMOM #1 5 Thrusters (55/75) 5 Burpees 2 min rest EMOM #2 5 DB Snatches (35/50) 5 Toes to Bar

Tuesday, June 18, 2024

Skill: 3 mins Ab callouts 3 mins Muscle up practice w/ transitions and rows WOD 20 mins :30/30’s Power Snatches (65/95) Back Squats (65/95) Box step ups w/ Dumbell (35/50) Hand Stand Push ups (1 stric


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