Wednesday 1/17

1. EMOM x 12:     E: 16/14 Calorie Row     O: 5 TNG Snatches (Athletes choice. Build or sets across).   2. Back Squat 5-2-5-2, BUILD rest 3-4 minutes between sets.    3. Post WOD (Optional): This weeks active recovery & goat work.  **SAVE THE DATES** Thursday, February 1st from 4-7pm (last full…

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Tuesday 1/16

ATTN:  IN THE EVENT OF INCLEMENT WEATHER WE WILL BE FOLLOWING THE FWISD FOR CLOSING OR A DELAYED START  1. Skill: Movement Prep   2. 5 Rounds For Time:     10 Strict HSPU      15 Kettlebell Swings (2/1.5)     20 Box Jumps (24/20″) **SAVE THE DATES** Thursday, February 1st from 4-7pm (last…

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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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