• 01JUL, 2022
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    Saturday Community WOD Open to the Public!!!

    Saturday Community WOD Open to the Public!!! Metcon (Time) Teams of 2 4 Rounds for Time 300m Run 24 Power Cleans 155/105 24 Hand Release Pushups 24 Kettlebell Swings 70/53 24 Goblet Squats 70/53 24 Knees to Elbows 24 Box Jumps 24/20

  • 30JUN, 2022
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    HERO WOD FRIDAY

    HERO WOD FRIDAY Ryan (Time) Five rounds for time: 7 Muscle-ups 21 Burpees Each burpee terminates with a jump one foot above max standing reach. In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.

  • 29JUN, 2022
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    Thursday Skill + METCON

    Thursday Skill + METCON Metcon (3 Rounds for reps) Skill: 3x800m Sprint Rest 1:1 *if it takes you 4:00 to run 800, rest 4:00 before beginning next 800 Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups 10:00 cap Lv 1: Pike Pushups Lv 2: Box HSPU Lv 3: L Sit Shoulder Press

  • 28JUN, 2022
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    Strength EMOM + METCON

    Strength EMOM + METCON Strength (Weight) EMOM for 14: Odd: Hi-Hang Squat Snatch (at the hip crease) + Hang Squat Snatch (at the knee) Even: 10-15 Push-ups *record heaviest complex weight in Wodify Metcon (Time) FOR TIME: 25 Power Snatches 95/65 25 T2B 20 PS 20 T2B 15 PS 15 T2B 10 PS 10 T2B

  • 27JUN, 2022
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    Tuesday Strength + Metcon

    Tuesday Strength + Metcon Back Squat (Weight) 5×4 + ME set Rest 2:00 Increase the load 5-10lbs heavier than last week’s 5×5 on all working sets; take 20 lbs. off the last set to do max effort set; record weight in Wodify and reps in comments Metcon (AMRAP – Rounds and Reps) 15 AMRAP: 10