Friday 190104
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Upright Headlock Escape Row 250m, Figure 8’s, Walking Lunge with plate overhead-3 Rounds“Jack”Push Press 115#/75# 10xKettlebell Swing 53#/35# 10xBox Jump 24″/20″ 10×20 minute AMRAPArmy Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special … Read More

Thursday 190103
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Specialty Squat 7×1Use any of the different barbells, chains, or bandsNarrow Stance Good Morning 5xPistol Practice GHDSU or Strict Toes to BarCalf Raises3 sets

Wednesday 180102
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Back to regular scheduling.Beat Swing 20x, Inchworm, Lateral Swing 20x, Crab Crawl-3 RoundsShoulder Press 7×1Between sets Active Pigeon or Scorpion Stretch Strict Pull-up 1x, Push-ups 2x, Air Squat 3xStrict Pull-up 2x, Push-ups 4x, Air Squat 6xStrict Pull-up 3x, Push-ups 6x, Air … Read More

Wednesday 180101
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We will only have 9am class today.  Wednesday will be back to regular schedule. Snatch ReviewOdd: Power Snatch 3xEven: Shuttle Sprint 25m/25mWork every 90s-16 RoundsOverhead Squat 5xToes to Bar 7xBurpees 9×12 minute AMRAP

Monday 181231
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Today’s last class will be at 5pm, Tuesday 9am only, and Wednesday back to regular fitness.  Knuckle HangFront Body LineWall Facing Handstand HoldWork 30s/Rest 30s3 RoundsHandbalancing PracticeHang Squat Clean 95#/65#Pull-ups21-15-9x

Friday 181228
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Next week we will have Monday’s last class at 5pm, Tuesday 9am only, and Wednesday back to regular fitness.  PR Day!Retest a Total

Thursday 121227
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Gymnastic GOATOne Arm Clean and Jerk 42-30-18xToes to Bar 21-15-9x

Wednesday 181226
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Today we will have our first class at  9am and the rest of the day is normal scheduling.Knee In/Out, Sky Reach, Wall Squat-3 RoundsSplit Snatch Left, Right, SquatLateral Cross Step-upCossack Squat Box Step-upWalking LungeAir Squat20-15-10x

Tuesday 181225
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Merry Christmas.  No classes today.  We will be open around 8-10am.

Monday 181224
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Today we will only have 6am, 9am, and 3pm classes.  No classes Christmas and 9am start on Wednesday.  Push Jerk 115#/75# 100xEMOM Burpees 5x