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Weekend, March 31st & April 1st, 2012
Hey Guys! 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…
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Friday, March 30th, 2012
Hey folks! 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…
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Thursday, March 29th, 2012
Hey Folks! 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! 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! 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! 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…
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Friday, March 23rd, 2012
Hey Folks! 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…
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Thursday, March 22nd, 2012
Hey Folks! 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! 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… 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…