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Saturday 3.23.2019

*Reminder: We will be holding only one class today, at 9am, as we will be spending the rest of the morning finishing up the layout of the new gym.  If you are available to stick around and help out, it would be greatly appreciated! “FITNESS” & “PERFORMANCE” In teams of three, perform three rounds each […]

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Friday 3.22.2019

*There is no 5:30 or 6:30pm Classes this evening; instead, please join of us for our final Friday Night Lights event of the 2019 Open, followed by our “End of the Open Celebration” at Hot Club! “FITNESS” & “PERFORMANCE” A. Three sets of: Bulgarian Split Squat x 6-8 reps each leg @ 3011 Rest 60 […]

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Thursday 3.21.2019

“FITNESS” A. Three sets of: Barbell or Dumbbell Strict Shoulder Press x 6-8 reps @ 20X1 Rest 60 seconds Single Leg Hip Bridge x 8-10 reps/leg @ 2011 Rest 60 seconds Jump Rope Technique Work x 45-60 seconds Rest 60 seconds B. Complete as many rounds and reps as possible in 10 minutes of: 10 Alternating […]

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Wednesday 3.20.2019

“FITNESS” & “PERFORMANCE” Every 90 seconds, for 30 minutes (5 sets of each): Station 1 – 150-ft Sandbag Carry or Dual Kettlebell Front Rack Walk Station 2 – 200 Meter Run or 250/200 Meter Row Station 3 – 15 Burpees Station 4 – 15/10 Calories of Assault Bike For each station, pick a distance or […]

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Tuesday 3.19.2019

“FITNESS” A. Three sets of: Back Squat or Goblet Squat x 6-8 reps @ 30X1 Rest 60 seconds Split Stance Romanian Deadlift w/DBs or KBs x 8-10 reps each @ 3011 Rest 60 seconds Side Plank x 30-45 seconds each side Rest 60 seconds B. Complete as many rounds and reps as possible in 12 […]

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