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| WOD Blog |
| Class Schedule |
| Our Coaches |
| Gym Store |
WOD Blog
 | Sat, Dec 15 2018 |  |
 | 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: Scott B |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (630 days ago) |
| WARM UP 12/15/18 | SHRED CARDIO GONE BAD V5 |
WARM UP 12/15/18(Check In) FOAM ROLL- Quads, Lats, Upper Back, Calves Upon Arrival- Bike AND row 20 calories ------------------------------ GROUP WARM UP Shuttle Run-2 mins Monster Walk-20 m Frankensteins-20 m High Knees-20 m Butt Kickers-20 m ----------------------- Plate to Overhead-15 reps Plate Row-15 reps Plate Rotation-10 Reps Each Direction Plank-30 secs Downward Dog-30 secs ----------------------- Go over metcon movements! COOLDOWN Modified Hurdlers Stretch-1 min R/L Downward Dog-1 min R/L Calf and Upper Back Smash! |
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