Sunday Oct 13, 2019

Rob
OPEN GYM 9:30am-11:30am

For Time

75/60 Calorie Row
60 Burpess over Par. 
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Saturday Oct 12, 2019

Elly

OPEN GYM- 7:30am- 9:00am
OPEN WOD 20.1- 9:00am- 12:00 noon

Workout 20.1
10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees
♀ 65 lb. ♂ 95 lb.
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Thursday Oct 10, 2019

Santos is SUPER EXCITED that today is BRING A FRIEND DAY- All classes are free to try from new Athletes.

Teams of 2 – AMRAP 20:00 Minutes
2 Calorie Bike, 1- Burpee Box Get Over
4 Calorie Bike, 2- Burpee Box Get Overs
6 Calorie Bike, 3- Burpee Box Get Overs
etc….

Partner 1 completes the first round, 2 Calorie + 1 Burpee Box Get Over.
Partner 2 then does the same, 2 Calorie + 1 Burpee Box Get Over.
Partner 1 completes 4 Calories + 2 Burpee Box Get Overs, and tags it back to Partner 2 for the same.
Continue completing full rounds and adding (2) repetition to Calories and 1 reps to Burpee Box Get Overs until time is called.
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Box Brief:
Saturday Oct 12, 2019- 9:00am-12:00- OPEN WOD 20.1

Wednesday Oct 9, 2019


Shawn

In Teams of 3-4, Waterfall Style, 6 Rounds each of:

21/18 Calorie SkiERG
15 Bench Press #155/#95
3 Rope Climbs

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Box Brief:
Tomorrow, Thursday Oct 10, 2019- Bring a Friend Day, All classes are free to try for new Athletes.
Saturday Oct 12, 2019- 9:00am-12:00- OPEN WOD 20.1

Tuesday Oct 8, 2019

Dimi

4 Rounds
30 Double Unders
15 Power Snatch #75/#55
-REST 4:00-
4 Rounds

35 Double Unders
9 Thrusters #95/#65
-REST 4:00-

4 Rounds
30 Double Unders
15 Power Snatch #75/#55

-REST 4:00-
4 Rounds
35 Double Unders
9 Thrusters #95/#65

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Box Brief:

Thursday Oct 10, 2019- Bring a Friend Day, All classes are free to try for new Athletes.
Saturday Oct 12, 2019- 9:00am-12:00- OPEN WOD 20.1

Monday Oct 7, 2019

Kay

AMRAP in 10:00 Minutes
20 GHD Situps/Toes-Bar
10 Burpee Pullups
REST 5:00 Minutes
AMRAP in 10:00 Minutes
20 Wallballs 20/14
10 Burpee Pullups
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Box Brief:
Thursday Oct 10, 2019- Bring a Friend Day, All classes are free to try for new Athletes.
Saturday Oct 12, 2019- 9:00am-12:00- OPEN WOD 20.1