Archive | March, 2015

Wednesday 4/1

METCON: Teams of 5 1000 calorie row 100 burpees 800m run 80 Burpees 600 pull ups 60 burpees 400 burpees 40 burpees 200 pistols 20 Burpees     APRIL FOOLS! DID WE HAVE YOU GOING???   REAL METCON: Teams of 2 2 Rounds For Time 40 kbs@70/53 30 Push ups (perfect Push ups or they […]

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Tuesday 3/31

Remember guys the first of the month is almost here! If you’re unsure whether or not you owe membership dues ask us!   STRENGTH: Split Jerks W/s – 7×2 (work on alternating feet during the set or set by set)   METCON: 5 Rounds 40 Double Unders/80 singles 20 abmats@35lbs/25lbs 10 Rows

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Monday 3/30

What an awesome Open we had this year! We saw many prs, people pushing harder then ever, and saw you guys come together friday nights to cheer on and support each other! Thanks to everyone who came out last Friday, our members and friends (especially those who made the trip from DSCF and hybrid!). Thanks […]

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Friday 3/27

Let’s get after this one today! We expect everyone there tonight!! Even if you’re not hitting the workout with us (which you should) we still need you screaming.. there will be pizza and beverages! Plus you may get to see Coach Ant hit the workout in his new gear!

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Thursday 3/26

CONDITIONING: Rowing 2 rounds, 3 min rest b/w 0:00-1:30 [1:45/1:55] 1:30-2:00 [1:40/1:50] 2:00-2:30 [1:35/1:45] 2:30-3:30 [1:55/2:05]   OPTIONAL STRENGTH:  Deadlifts EMOM x 6 3 reps@75%, 80%, 85%, repeat  

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