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| WOD Blog |
| Class Schedule |
| Our Coaches |
| Gym Store |
WOD Blog
 | Sat, Apr 15 2017 |  |
 | Thu, Nov 23, 2017 at 7:00am 1,000 REP WOD |
| Sat, Jan 13, 2018 at 8:00am ABOMINABLE SNOWDOWN 2 |
| Tue, Oct 30, 2018 at 7:00pm ZOMBIE WOD LAST HUMANS LEFT ALIVE! |
| Mon, May 27, 2019 at 8:30am MEMORIAL DAY 'MURPH' & FREE FOOD! |
| Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Ryan Pow |
| WARM UP 4/16/17 | PARTNER WOD 4/15/17 | STRENGTH WOD 4/15/17 |
WARM UP 4/16/17(Check In) FOAM ROLL-Full body especially Calves, Chest and Shoulders GROUP WARM UP Bike or Row-2-3 mins before ------------------------- Hop in place-20 secs Hop side to side-20 secs Dynamic Plank-20 secs Mtn. Climbers-20 secs Burpees-10 reps Air Squats-20 reps Run-200 m -------------------------- Samson stretch-30 secs R/L Brief on wod Set up equipment and allow a few mins to do a few reps of each COOLDOWN Banded Shoulder Stretch-2 mins R/L Couch Stretch-2 mins R/L |
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