2/7/2018

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Meet in the parking lot for 530am, 9am, or 530pm. RSVP Please! Coach Led Warmup AMRAP 24 15 KB Swings 15 Burpees 16 KB Thrusters 1 Arm B2B Farmer Walk   BEACHSEASON 3x For Quality Armadillo with a partner – Max Duration Side Crunch-Max Reps Each Side Arch Rocks/ Supermans  15        

2/6/2018

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Coach Led Warmup:   15 OHS Rigth Arm 15 OHS Left Arm 75′ Walking Lunge 12 OHS Right Arm 12 OHS Left Arm 65′ Walking Lunge 9 OHS Right Arm 9 OHS Left Arm 60′ Walking Lunge   3 Sets For Quality 10 Strict Press/Side 10 Rows/Side 10 Split Squats/Side    

2/5/2018

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Meet in the parking lot for 530am, 9am, or 530pm. Be sure to RSVP.   Coach Led Warmup 5 Rounds For Time: 10 Pike Pushups 30 Pocket Taps 20 Burpees 30 Pocket Taps BEACHSEASON 3x For Quality 1:00 Plank 10 V-Ups 20 Leg Tucks

2/2/2018

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Meet in the parking lot for 530am, 9am, or 530pm.  RSVP Please!   Coach Led Warmup:   4 Rounds 1:00 on – Goblet Squats 1:00 off 1:00 – Plank Hold 1:00 off 1:00- B2b RUN + Jumping Jacks   3 Sets for Quality 20 Hollow Rocks 15 Halos- Both Directions 1:00 Squat Hold

2/1/2018

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Meet in the parking lot for 530am, 9am, or 530pm. Be sure to Rsvp.   Coach led warmup:   3 Rounds For Time 21 Burpees 15 One arm KB DL 2x :35 Double KB Overhead Hold   4 Sets: For Quality 10 Cuban Press Shuttle Sprint 10 Single Arm KB Rows

1/31/2018

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Coach Led Warmup WOD 1: 15:00 AMRAP 20 Situps 10 Pushups 15 Supermans 10 Pike Pushups 400m Run   WOD 2: EMOM 10 15 Jump Squats Max Distance Farmers Walk in remaining time

1/30/2018

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Meet in the parking lot for 530am, 9am, or 530pm. Be sure to RSVP! Todays WOD is named FAYE after our member Faye Gooddaughter, as today is her Birthday!   Coach Led Warmup:     WOD: FAYE For Time: Thrusters are to be performed unbroken 17L +17R. If not completed unbroken perform 1 suicide run. 34 […]

1/29/2018

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Meet in the parking lot for 530am, 9am, or 530pm. BRING A JUMP ROPE if you can. Be sure to RSVP! Coach Led Warmup: Every 4:00 x 4: Work for a good amount of rest. 60 Dubs/ 60 Pocket Taps 21 KB Swings 15 Pushups   #BEACHSEASON For Quality 3 Sets 1:00 Max Flutter Kicks […]

1/26/2018

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Meet in the parking lot for 530am, 9am, or 530PM. Be sure to RSVP! Coach Led Warm-up 5 rounds for Quality: 1 Suicide- Fast Paced 10 Single Arm Dumbbell Row 10 Suitcase Walking Lunges/side   WOD: As far as possible in 7:00 3 KB Clean and Press 3  Pushups 5,5 7,7 9,9

1/25/2018

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Meet in the parking lot for 530am, 9am, or 530pm. Be sure to RSVP! Coach Led Warm Up AMRAP 16: 12 Burpee Mat Over 8 Toes-to-KB 48 Pocket Taps 8 Toes-to-KB 12 Goblet Squats   BEACHSEASON:  3 Rounds Not For Time, but dont take all day here keep the intensity high! 1:00 Plank :30 Hollow […]