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| WOD Blog |
| Class Schedule |
| Our Coaches |
| Gym Store |
WOD Blog
 | Wed, Mar 20 2019 |  |
 | Mon, May 27, 2019 at 8:30am MEMORIAL DAY 'MURPH' & FREE FOOD! |
| Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Welcome: Brad L |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (635 days ago) |
| WARM UP 3/20/19 | 2000 METER ROW | LEVEL METHOD MAKE UP DAY: 3/20/19 | ABCON 3/20/19 | Other Results |
WARM UP 3/20/19(Check In) FOAM ROLL: Calves, Traps, Quads GROUP WARM UP 30 secs ON/30 secs OFF x 4 Rounds: Round 1: Light pace Round 2: Moderate pace Round 3: Moderate Pace Round 4: HARD pace ----------------------------- Hip Rotations-20 reps R/L Hollow Hold-30 secs Seated Straddle-30 secs Hip Bridge-30 secs Kneeling Forearm Stretch-30 secs ----------------------------- Explain 2K Time Trial and how to set Rower. COOLDOWN Seated Forward Fold-1 min Upward Dog-1 min |
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