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Wednesday, June 4, 2014

Metcon 3 rounds Against a 5 minute clock 800m run hang to overhead (95/65) weight can go from hang to overhead any way athlete chooses. rest 3 minutes Accessory Back Extensions/Band Good mornings X50 Continue reading

Tuesday, June 3, 2014

Close Grip Bench Press 4 sets x 8 reps w/ 2 second pause rest 90 seconds between sets Dead Stop DB Row 3 sets x 12 reps rest 60 seconds between sets Metcon 2 rounds 1 minute DB push press(50/35) 1 minute rest 1 minute pull ups/ rope climb (rx+ with vest) 1 minute rest 1 minute row for calories 1 minute rest 1 minute burpees 1 minute rest Continue reading

Monday, June 2, 2014

Front Squat 4 sets x 6 reps @ 80% of 1RM rest 20 seconds Chin ups x max reps rest 90 seconds Metcon 3 rounds for time Front Rack walking lunge(95/65)x 20 steps 40 DU’s Continue reading

Gym Classes Cancelled

The 4:30pm class today, Monday, June 2, 2014 and the 9:00am class tomorrow, Tuesday, June 3, 2014 have been cancelled due to a coaches scheduling conflict We apologize for the inconvenience.  Thanks. Continue reading

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