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Holiday/Christmas Schedule


Here are the Holiday hours!! There will be 2 classes on Sat morning Dc 23rd for the 12 Days Of Christmas WOD. 8am and 9am. Reminder: There will be a 9:30 class ONLY on Tuesday Dec 26th. The gym will be closed the rest of the day for annual Gym maintenance! Hope everyone has a wonderful Holiday! 


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Skill-based Strength:Split Jerk 1. Split Jerks: 5 sets x 2 reps @ barbell weight to 65% of Jerk max VIDEO Conditioning: Christmas Eve in July: 12 Days of Barbell 1 Deadlift (95/65) 2 Hang Power Clean

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Strength: Single Leg Strength - 1. DB Bulgarian Split Squats 5x8 per leg VIDEO 2. Single Leg KB DL (use the rig for balance and keeping good form) 5x8 per leg 20 Minute AMRAP 15 Front Squats (135/95)(

Monday July 22nd WOD

Strength; Shoulder Press 5x5. @ 65%-75%. Increase weight each set Conditioning; For Time. As fast as possible there is 5&6am class! 21-15-9 reps of: push press pull ups with 200m run after each round

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