Wednesday 181114
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GHDSU, Sit-ups(weighted), or Tuck CrunchesBox Jumps 21-15-9xBack Squat 7×1Between sets Rolling Wall Bridge or DB Lat/Tri Stretch from feet 30sGHR or Reverse Hyper Max RepsKneeling Sit-ups Max Reps (Depth before quantity) Side Plank 30-60s (Try to increase time under tension each round)Calf … Read More

Tuesday 181113
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Skin the Cat PracticeKettlebell Switch Snatch 20xToes to Bar 10xHandstand Push-ups 5×15 minute AMRAP

Monday 181112
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Enjoy some Formula O2!  It is an all organic workout drink that is non-carbonated with natural caffeine, electrolytes, and oxygenated water to aid in recovery.  Snatch ReviewLow Hang Snatch 3xShuttle sprint 50m/50mBetween sets Lat/Tri Stretch 30s, PVC Bend Over, and … Read More

Friday 181109
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This Saturday we will be having a Veterans Day workout from 8-11am.  There is a sign-up sheet for heat times.  Afterwards Coach Tara will be doing a self-defense clinic for women to help fundraise for a girl scout troop.  It … Read More

Thursday 181108
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This Saturday we will be having a Veterans Day workout from 8-11am.  There is a sign-up sheet for heat times.  Afterwards Coach Tara will be doing a self-defense clinic for women to help fundraise for a girl scout troop.  It … Read More

Wednesday 181107
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This Saturday we will be having a Veterans Day workout from 8-11am.  There is a sign-up sheet for heat times.  Afterwards Coach Tara will be doing a self-defense clinic for women to help fundraise for a girl scout troop.  It … Read More

Tuesday 181106
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BurpeesToes to Bar15-12-9xPush Press 7×1Work Single Leg Good Morning or Active PigeonMake some Muscle-up soupWork Scorpion Stretch and Diagonal Stretch between sets

Monday 181105
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We’ll be making yummy post workout shakes with Ascent Protein for everyone to enjoy!Figure 8 rotations, Lat/Tri Stretch 30s, Cossack Squats, Wall Squat-3 RoundsEvery minute on the minute Overhead Squat 1x starting with the barbell.  Add 10lbs for the boys, … Read More

Friday 181102
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Please help y’allselves to a Killcliff Endure in the fridge!  It is is basically paleo gatorade.  Crab Walk, Broad Jump, Inchworm with Push-up, Deadlift Ramp-up-3 Rounds“McGhee”Deadlift 275#/185# 5xPush-ups 13xBox Jump 24″/20″ 9×30 minute AMRAP

Thursday 181101
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Odd: Snatch 3xEven: Shuttle Sprint 50m/50mWork every 2 minutes16 RoundsRebounding Box JumpsBurpeesWork 20s/Rest 40s7 Rounds