Friday 181221
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Schedule next week we will have our last session at 3pm on Christmas Eve, no class Christmas, 9am start on Wednesday.  “Roy”Deadlift 225#/155# 15xBox Jump 24″/20″ 20xPull-ups 25×5 RoundsMarine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned … Read More

Thursday 181220
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Schedule next week we will have our last session at 3pm on Christmas Eve, no class Christmas, 9am start on Wednesday.  Person 1: Double UndersPerson 2: Row for caloriesPerson 3: Push Jerk 1x (This is pretty much a rest period.  Do … Read More

Wednesday 181219
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Every minute on the minute snatch one rep.  Add 10#/5# every round until failure.  Then start to clean with the same pattern and then work on deadlift.

Tuesday 181218
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Schedule next week we will have our last session at 3pm on Christmas Eve, no class Christmas, 9am start on Wednesday.  Skin the Cat Practice3 sets of Single Leg Good Morning and Active PigeonKettlebell Snatch 42-30-18xBurpees 21-15-9x

Monday 181217
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Please continue to register for class.  With some of our lighter hours we may have changes to scheduling during this holiday season.  Tabata CyclingLat/Tri Stretch from feet, Arch Body, Side Plank both sides Thruster 7×1Weighted Chin-up 5×3Tally up 3 sets of Arch … Read More

Friday 181214
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“Hildy”Row 100 caloriesThruster 45#/35# 75xPull-ups 50xWallball 75xRow 100 caloriesIf you have a 20# vest wear itArmy Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, … Read More

Thursday 181213
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Front Squat 7×1Between sets Lat/Tri Stretch from feet 30s or PVC Bend Over Glute-Ham Raises or Reverse HyperSissy Squat GHDSUCalf Raises3-5 sets

Wednesday 181212
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Dip 3x (Any)Gymnastic Pull 3×5 setsPerson 1: Single UndersPerson 2: Tally up calories on rower.  Switch anytime.  24 minutes

Tuesday 181211
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Odd: Clean 3xEven: Sprint 50m or Bike 10sWork every 2 minutes10 RoundsThrusters Box JumpsBurpeesWork 20s/Rest 40s5 Rounds

Monday 181210
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Our new scheduling platform, Push Press, is up.  Please register for class on the app, the Push Press Member’s Portal.  We will be putting a registration time limit one hour before a class and 10pm for the night before for … Read More