Category: Blog

WOD – 11/24/2014

Today is Day 1 of our new 8 week cycle.  We will be focusing on Front Squats, Push Press, Rope Climbs and Snatch Complexes (power or squat, the choice is yours). WARM-UP 3 Rds: 5 Strict Pull-Ups or 10 Ring Rows 10 Push-Ups 15 Air Squats MOBILITY Coaches Choice STRENGTH Front Squat – 15 Minutes …
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WOD – 11/23/2014

Open Gym from 10am-12pm.

WOD – 11/22/2014

CLASS WARS IS ON DECEMBER 20th.  WE ARE SWITCHING THE START TIME TO 10:30AM.   FIRST WOD WILL START AT 11AM IF YOU WANT TO INVITE FRIENDS.  WE WILL BE DONE BY 12PM.  REMEMBER TO REGISTER BY DECEMBER 3rd IF YOU WANT A SHIRT!  NPGL SATURDAY Reps and Rounds will be announced before the WOD. …
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WOD – 11/21/2014

Warm-Up 2 Rounds: 10 PVC Pass Throughs 10 PVC Overhead Squats 10 Band Pull-Aparts WOD “Karabel” 10 Rounds for  Time: 3 Power Snatches 135/95 15 Wallballs Compare to 10/15/2014.  Post scores to comments.    

WOD – 11/20/2014

This Saturday at 5pm is our SOAR Thanksgiving!  If you are able to come early to help set up, Coach Dave would really appreciate it!  He will be at SOAR around 4pm. STRENGTH 20 Minutes to a new 1RM Clean.  3 Misses allowed. WOD Benchmark Retest:  “Grace” 30 Clean and Jerks 135/95lbs *standard is ground to …
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WOD – 11/19/2014

Warm-Up 3 Rounds: 5 Strict Pull-Ups or Ring Rows 5 Burpees 5 Broad Jumps WOD 5 Rds for Time: 10 Plate Burpees 45/25 (watch video below) 10 Box Jumps 30/24″ 10 Toes to Bar Post scores to comments.


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