2/21/2018

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Meet in the parking lot for 530am or 530pm.  On Friday there will only be a 530am class.   Coach Led Warmup:   4 Rounds For Time:  14:00 TimeCap 15 Sumo DL High Pulls 12 High Jump Over KB 5x Handstand Walk Around Matt (Around The World)   2 Rounds for Quality: 25’ High Knees […]

2/20/2018

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Meet in the parking lot for 530am or 530pm. Be sure to RSVP. Coach Led Warmup: One Arm Overhead 1:00 on 1:00 off 8 Sets   WOD: 4 Rounds For Time 10 Overhead Squats 30 Air Squats 10 Burpees   Group Stretch

2/19/2018

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Meet in the parking lot for 530am or 530pm!  Happy Presidents Day. Be sure to RSVP Coach Led Warm Up: AMRAP 20: 60 Walking Lunges 50 Sit-Ups 40 KB Thrusters 30 KB Swings 20 Pushups   3 Rounds For Quality 1:00 Plank 15 V-Ups 12 Halos Each Direction  

2/15/2018

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Meet in the parking lot for 530am, or 530pm. Be sure to RSVP! Coach Led Warmup:   22Min Time Cap 21-18-15-12-9-6-3 Goblet Squat Burpee Over KB   3 Sets For Quality: 1 Lap Around The Parking Lot 1:00 Max Russian Twists 10 Suitcase Lunge/ Each Leg

2-15-2018

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Coach Led Warmup: 30 Min Time Cap 10-20-30-40-50 Heels To The Heavens Sumo DL High Pull Push Press Split Evenly    

2/14/2018

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Happy Valentines Day! Meet in the parking lot for 530am, 9am, or 530pm. Be sure to RSVP!   Coach Led WarmUp: AMRAP 30 MIN   14 Burpee Over Partner 14 KBS 14 Sychronized Squats   10:00 For Quality 20 Hollow Rocks 15 Arch Rocks/ Supermans Pick Your Favorite Running Drills and Perform It A-B-C Skips, […]

2/13/2018

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Meet in the parking lot for 530am, 9am, or 530pm. Be sure to RSVP! Coach Led Warmup WOD: 75 PVC Snatch 3 B2B Farmer Carry 75 PVC Snatch   3 Sets: 10 Single Arm Strict Press side 10 Rows Side 10 Split Squats    

2/12/2018

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Meet in the parking lot for 530am, 9am, or 530pm. Be sure to RSVP! Coach Led Warmup   7 Rounds Each For Time-  Rest at least 2:00 in between rounds. 100m Run 10 Squat Clean Thrusters 15 Kb Swings 100M Run   BEACHSEASON 3x For Quality 20 Alligator rolls 1:00 Plank

2/9/2018

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Coach Led Warmup: 1 Lap Around Parking Lot Farmer Carry 50 Sit-Ups 100 Goblet Squats 50 Sit-Ups 1 Lap Around Parking Lot Farmer Carry   3 Rounds For Quality :30 Side Plank 30 Russian Twists Max Hollow Hold