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Wednesday

kimwilkes December 23, 2014

[wod date=”2014-12-25″] 12 Days of Christmas For Time: 1 Turkish Get-Up (1.5/1) 2 Burpees 3 Ring Dips 4 Squat Jumps 5 Double Unders 6 ABMAT Sit-ups 7 Push-ups 8 Kettlebell Swings 9 Pull-ups 10 Ball Slams (30/20) 11 Wall Balls (20/14) 12 Box Jumps

Tuesday

kimwilkes December 22, 2014

WOD For time: 21 Back Squats, 225 lbs 42 Sit Up (Ghd)s 15 Back Squats, 225 lbs 30 Sit Up (Ghd)s 9 Back Squats, 225 lbs 18 Sit Up (Ghd)s BOX NEWS: 12/24 Class @8a. Class @1130. 12/25 Closed-Merry Christmas! 12/27 Bring a Friend Day

Monday

kimwilkes December 21, 2014

WOD 3 rounds for time of: Run, 400 m 30 Air Squats 20 Push Press, 115/80 lbs BOX NEWS: 12/25 Closed-Merry Christmas! 12/27 Bring a Friend Day 12/29 In House Class v. Class competition FGB! 12/29,30,31 1/2. Kids Holiday camp

Saturday

kimwilkes December 19, 2014

This is Chris Duffin. #1 – check out his YouTube channel. #2 – He holds the world record for the most weight deadlifted in one minute. 17,010 Lbs. He went 405 for 42 reps! Strength How much

Holiday Kids Camp

kimwilkes December 19, 2014

Registration is OPEN! Our Holiday Kids camp aims to make exercise fun and to help your young athlete move better, safer and more effectively. Classes include a warm-up, skill work, workout, and game, making learning and exercise fun! Our camp enhances a child’s motor skills

Friday

kimwilkes December 18, 2014

Strength Press 5 reps @ 75% 3 reps @ 85 1+ rep @ 95% Rest as needed between sets. Metcon 4 rounds for time of: 40 Air Squats 30 AbMat Sit-ups 20 Push-ups 10 Pull-ups BOX NEWS: 12/27 Bring a Friend Day 12/29 In House

Thursday

kimwilkes December 17, 2014

WOD For time: 20 Front Squats, 205/145 lbs 30 Box Jumps, 30/24 in 40 American Kettlebell Swings, 53/35 lbs 50 Wall Balls, 20/14 lbs BOX NEWS: Today 12/18 Black Legion Stones and Kegs with Jeremy Pickett 9a- No sign up, just show up 12/27 Bring a

Wednesday

kimwilkes December 16, 2014

WOD 3 rounds, each round for time, of: 5 Power Cleans, 135/95 10 Front Squats, 135/95 5 Jerks, 135/95 20 Pull-ups Rest 1:30 between each round.

Tuesday

kimwilkes December 15, 2014

Skill #1 Chinese planks Skill Review Stroke rate Partner A Rows while partner B mobilizes 30seconds at each stroke rate 22/24/26/28/30/28/26/24/22 MetCon For Time: 1500 m Row Partner A can only row when Partner B is holding a front rack (135/95). maximum of 250m before partners

Monday

kimwilkes December 14, 2014

Congratulations to our Fabulous competitors! Warm Up Row 1000m Strength Back Squat 5@75% 3@85% MR@95% MetCon 3 rounds for time of: 30 Double Unders 10 Weighted Box Step-ups, 25/15 lbs 20 AbMat Sit-ups 15 Thrusters, 75/55 lbs

THURSDAY

kimwilkes October 9, 2013

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