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Friday 180608

“Harper”Chest to Bar Pull-ups 9xPower Cleans 135#/95# 15xSquats 21xRun 400m with 45#/35# plate23 minute AMRAPPhoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter … Read More

Thursday 180531

Person 1: Squat Clean 1x then Single UndersPerson 2: Run 200m30 minutes.  Try and move at a conversational pace to keep moving.  You can change the load on the barbell.  We are moving at this pace in anticipation on PR … Read More

Wednesday 180530

Odd: Shoulder Press 1xEven: Skin the Skin or tally up 30s of Protraction and Retraction14 minute EMOMBurpees Row for caloriesWork 45s/Rest 90s5 Rounds

Tuesday 180526

Back to regular schedule.  This Friday will be PR Day.Tabata Cossack SquatBackward Lunge with plate overhead, Deadlift Ramp-up with Voodoo, Single Arm Snatch Press Wall Balance-3 RoundsDeadlift 1xSprint 25mWork every 90s-7 RoundsBox Jumps 45xKettlebell Swing 45xWallball 45x

Friday 180525

Regular hours today and Saturday.  Monday we will have open gym at 7am and class at 9am on Monday.  Murph”Run 1 milePull-up 100xPush-ups 200xAir Squats 300xRun 1 mile