Daily WOD

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1 Mile Run
50 Overhead Walking Lunges (45,25)
20 Burpees
5 Muscle-ups
800m Run
40 Overhead Walking lunges
15 Burpees
4 Muscle Ups
400m Run
30 Overhead walking lunges
15 Burpees
3 Muscle-ups


Conditioning
10 x 200m Sprint
Rest 1 minute between efforts

Rest 5 minutes

EMOM 5
100m Sprint


images4th of July Weekend Schedule

Friday: 6am & 9am ONLY

Saturday & Sunday: Closed

Check out our website for at home WOD’s!

July 2, 2014

7.3.14 WOD

1 Mile Run50 Overhead Walking Lunges (45,25)20 Burpees5 Muscle-ups800m Run40 […]
July 1, 2014

7.2.14 WOD

5 Rounds 4-6 Weighted Strict Pull-ups Rest 90 seconds Max […]
June 30, 2014

7.1.14 WOD

4 Rounds 5 Wall Walks Rest 30 seconds 7 Back […]
June 29, 2014

6.30.14 WOD

Push Press 3-3-3-1-1-1 Work up to +90% Annie 50-40-30-20-10 Double […]

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