Monday 1/15

1. Skill Work: Bar Muscle Up   2. 8 Minute AMRAP:     3 Bar Muscle Ups     10 Overhead Squats (95/65)     3 Bar Muscle Ups     12 Overhead Squats     3 Bar Muscle Ups     14 Overhead Squats     … Continue this pattern until you are no…

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Saturday 1-13

Due to scheduling conflicts, our 8:30am class will be cancelled on Tuesday and Thursday’s. Normal schedule on Monday, Wednesday, Friday’s. 9am Community Trial Class 1. Skill: Movement Prep 2. With a Partner For Time: 60 Calorie Row 30 In-Unison Abmat Sit Ups 60 Burpees 30 In-Unsion Abmat Sit Ups 60 Calorie Row *One person works…

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Friday 1-12

Due to scheduling conflicts, our 8:30am class will be cancelled on Tuesday and Thursday’s. Normal schedule on Monday, Wednesday, Friday’s. 1. Build up as heavy as possible: Snatch+Overhead Squat 2. “MisFit Clean Complex” Build up as heavy as possible: Power Clean+Push Jerk+Front Squat+Hang Squat Clean+Split Jerk Post WOD (Optional) This weeks active recovery. **SAVE THE…

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Thursday 1-11

Due to scheduling conflicts our 8:30am class will be cancelled on Tuesday and Thursdays. Normal schedule on Monday, Wednesday, Friday’s. 1. Skill: Movement Prep 2. 20 Minute EMOM (5 Rounds): 1st: :40s Max Calorie Row 2nd: 12 Ball Slams (40/25) 3rd: :40s Max Rep Double Unders 4th: 12 Kettlebell/Dumbbell Reverse Lunges (55/35 per hand, 6/side…

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