9am Community Trial Class 1. Skill: Movement Prep 2. 12 Minute AMRAP: Run 200m 12 Russian Kettlebell Swings (70/53) 12 Push Press (115/75) 10am Member’s Only Class 1. Performance: 10 Minute Practice-Freestanding Handstand Hold (Accumulate 3 minutes). OR Fitness: 10 Minute Practice-Handstand Hold (Balancing against wall. Accumulate 3 minutes). 2. For Time: Run 800m 35…
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1. Power Snatch 3×3 @ 70-80%, rest 2-3 minutes between sets. 2. Halting Snatch Grip Deadlift 3×5 (3s pause in hang), TOUGH load all sets. Use straps and rest 2-3 minutes between sets. 3. Back Squat 3×3 @ 21X1, BUILD, rest 3-4 minutes between heavy sets. Post WOD (Optional): This week’s active recovery: 1. 15-20…
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1. Performance: Elevator Ring Dip 3×8-10 reps (2s pause at top, 2s pause at middle, 2s pause in bottom), rest as needed between sets. OR Fitness: Elevator Ring Dip 3×6-8 reps (2s pauses), rest as needed between sets. 2. 5 Rounds For Time: 15 Toes-to-Bar 30/25 Calorie Row **SAVE THE DATES** -Saturday, September 30th @…
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1. Skill: Movement Prep 2. “AirForce WOD”* For Time (95/65): 20 Thrusters 20 Sumo Deadlift High-Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats *Beginning at zero and EMOM, perform 4 burpees. **SAVE THE DATES** -Saturday, September 30th @ 8am: Muscle Up Clinic w/ Coach Candice. Sign up on the sign up sheet in…
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