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Weekend, March 31st & April 1st, 2012

Hey Guys!

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Great work this week – it was full of short wods (unless you’re mike and you’re crazy).

We’re open our normal hours this weekend – I also want I mention we’ll be open weekend hours on Friday Saturday, Sunday, AND Monday. So don’t sign up for weird morning times, because I won’t be there.

Also, there are lots of new folks since I last said this so I’ll repeat it again (and please know this is not a reaction to anything, just a precautionary note); when I am not in the gym – it is Drews gym. He’s the boss and he is running the place. Do not question his authoritah! I know no one would anyway, but I just thought it was worth mentioning.

This weekend come in and work on something important to you.

See you in there!
Adam

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Friday, March 30th, 2012

Hey folks!

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Good work on the wod today – I failed miserably at making a longer wod – but it still turned out great!

Warm up

Press 5-5-5-3-3-3

Compare to Wednesday January 25th
4 Rounds for time:
* 30m Farmers Carry
* 12 KB swings
* 30m waiters walk
* 12 burpees

Stretch – forearm flexors & pecs

See you in the gym!
Adam

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Thursday, March 29th, 2012

Hey Folks!

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Good work today on the “easy” workout! Short doesn’t mean easy eh?

Warm up

Practice/Play

5 Rounds for time of:
5 overhead squats
10 knees to elbows
15 Air squats
20 second plank

Stretch – Shoulders & hamstrings

See you in the gym!
Adam

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Wednesday, march 28th, 2012

Hey Folks!

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Good work on Mary today. She’s a uniquely difficult gal.

Warm up

Front Squat 5-5-5-3-3-3

8 minute amrap:
8 kettlebell swings
8 ring rows
8 push ups

Stretch – quads & pecs

See you At the gym!
Adam

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Tuesday, March 27th, 2012

Hey Folks!

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Great work today everyone! Nice seeing some PRs going up as sets of 3.

Warm up

“Mary”
20 minutes for time:
5 handstand pushups
10 pistols
15 pull ups

Stretch – gluteus & hamstrings

See you at the gym!
Adam

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Monday, March 26th, 2012

Hey Folks!

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So I definitely forgot to post something over the weekend – I was busy – my bad, haha.

This week, we’re on to new movements! Yay!

Warm up

Hang Power Clean 5-5-5-3-3-3

3 Rounds for time:
10 Wall Ball
30 Sit ups
60 Double unders

Stretch – Shoulders & Pecs

See you in the gym!
Adam

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Friday, March 23rd, 2012

Hey Folks!

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Great work on todays wod! I actually did it, and it was a fun one. Great to have visitors out too, thanks to Mike and Dave!

Warm Up

Weighted Pull ups 3-3-3-1-1-1

3 Rounds for time:
3 squat cleans
3 thrusters
3 push press
50 Double unders

Stretch – Quads & Shoulders

See you in the gym!
Adam

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Thursday, March 22nd, 2012

Hey Folks!

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Great work on the back squats and the years first running wod. It looked/sounded like fun!

Warm up

Play/Practice

4 minute AMRAP:
3 power snatch
10 box jump

4 minutes rest

4 minute AMRAP:
3 ring dips
10 lunges

Stretch – Glutes & Pecs

See you guys in the gym!
Adam

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Wednesday, March 21st, 2012

Hey Guys!

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Great work on todays longer wod – it looked like it was a treat. But don’t despair – tomorrow is your favourite…

Warm up

Back squat 3-3-3-1-1-1

3 rounds for time:
5 Deadlifts
400m run
10 ring rows

Stretch – hamstrings & calves

See you at the gym!
Adam


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Tuesday, March 20th, 2012

Holy Moly we’re already at the 20th of March. It’s flying by Folks…

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Great work on todays workout! It looked like all sorts of fun and it was great to see so many nice squat cleans. Remember everyone – the paleo potluck is THIS coming Saturday. Tell your friends – bring them and let’s enjoy some awesome food together!

Warm up

5 rounds for time:
200m Row
25 double unders
20 situps
15 push ups
10 pull ups

Stretch – Pecs & Hamstrings

See you at the gym!