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| Class Schedule |
| Our Coaches |
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WOD Blog
 | Sat, Oct 27 2018 |  |
 | 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 |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (633 days ago) |
| WARM UP 10/27/18 | PARTNER WOD 10/27/18 |
WARM UP 10/27/18(Check In) FOAM ROLL- Quads, Back, Traps, Lats Upon Arrival-Machine 25 calories ----------------------------------- GROUP WARM UP 5 Min AMWAP Jump Rope-30 reps Plate to Overhead-10 reps Plate Row-5 reps Plate Rotation-5 reps R/L ----------------------------------- Samson Stretch-30 secs R/L Hip Rotations-20 reps R/L YTWL's-10 reps each Side Plank w/ Leg Raise-15 secs R/L ----------------------------------- Calf Stretch Against Rig-20 secs R/L Arch Hollows-10 reps KTC or TTB-5 reps ----------------------------------- Go over metcon and partner up! COOLDOWN Overhead Stretch-2 mins R/L Calf Smash-2 mins |
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