1/5/2017

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Meet in the parking lot for 530am, 9am, and 530pm. Bring a sweater and wear layers. Group Warmup   3 Rounds For Time: 20 PVC OH Squats 20 PVC Thrusters 20 Pike Presses 20 SDLHP with Kettlebell   WOD 2: BEACHSEASON9 10:00  :45 on :15 Transition WTH Russian Twists Plange Ankle Touch Superman + Elbow […]

1/4/2018

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Coach Led Warm Up   Acceleration/Sprint Prep WOD 1: 2 Rounds Run 200m @ 90-95% 2:00 recovery Run 200m @ 90-95%   WOD 2: Dont Stop Moving, Seriously its Cold. 15Min AMRAP 20 KB Cleans (10L+10R) 20 KB Squats 10 Burpees  

1/3/17

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We will have classes at 530am, 9am, and 530pm today. Be sure to RSVP! Warm Up: 3 Rounds B2B 30 Pocket Taps Hand Stand Practice  ( 5 Good Attempts )   WOD: Alternating EMOM  24 Mins A.)  B2B Run B.) 5-8 Tempo Pushups / Single Arm KB Presses C.) 30-50 Pocket Taps D.) 8-15 Burpees […]

1/2/17

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Join me in the parking lot for the first 2018 partner WOD!  530am, 9am, and 530pm. Be sure to RSVP Coach Led Warm-Up   WOD: Teams of 2: 20min AMRAP:   1 partner works at a time 20 kettlebell swings 17 pushups 20 kettlebell swings 18 sit ups  

12/29/2017

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Hey guys. Remember we are having a bon fire at Ocean Ave, Melbourne Beach Sunday from 730-midnight. Bring your friends, your mom, your mom’s friends, and your neighboors! Classes today will be at 530am, 9am, and 530pm. Dont forget to RSVP!   Coach Led Warm-Up WOD 1: 5 Rounds For Time 16 Goblet Squats 8/6 […]

12/28/2017

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Meet in the IRC Parking Lot for 530am, 9am, or 530pm. Be sure to RSVP! Coach Led Warm-Up   WOD 1: Dot Com On a 12-minute clock, 4 rounds of: 1 minute of kettlebell snatches/ American KB Swings 1 minute of sit-ups 1 minute of lunges     WOD 2:  9 Min AMRAP 15 Hand […]

12/27/2017

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Meet in the Parking lot for 530am, 630am, 9am, or 530pm.  Dont forget your water! Coach Led Warm-Up WOD: Teams of 2 2 Rounds: 4 x 200m Relay Run 80 KB Snatches (20 each arm) 4 x 200m Relay Run 80 Russian KB Swings (40 each)

12/26/2017

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Meet in the parking lot for 530am, 9am, or 530pm.  Be sure to rsvp to the 530am class by 9pm tonight!   Coach Led Warm Up   WOD: For Time 21-18-15-12-9-6-3. Burpees 42-36-30-24-18-12-6 Pocket Taps   Core Strength- 3 Rounds 1min Plank 30 Russian Twists 30 Flutter kicks 30 Side Cruch / Each Side   […]

12/22/2017

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Meet in the parking lot for 530am, 630am, 9am, or 530pm. We will have 1 class Saturday morning at 930am, and no class on Monday. Happy Holidays! Coach Led Warm-Up WOD 1:  With a Partner Complete three laps around the parking lot while carrying 2 KBs in the front rack position.   The weights do not […]

12/21/2017

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Meet in the parking lot for 530am, 9am, or 530pm.   Coach Led Warm-Up WOD 1: Push Pull For Time Burpee Over KB/Sumo Deadlift HighPull 18-15-12-9-6-3   WOD 2: Tabata  Air Squat Pushup Sit-Up