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Saturday, September 8, 2018
Saturday Schedule 8:30 am Power Yoga $15 drop-in non-members 10:30 am Metcon Metcon “Filthy Fifty” For time complete: 50 Box Jumps 24 / 20 50 Jumping Pull-ups 50 Kettlebell Swings 55 / 35 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press 45 / 30 50 Supermans 50 Wall Ball Shots 20 / 15 […]
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Friday, September 7, 2018
Skill Work Rope Climbs Metcon Metcon Note: As tempting as it is to drop the dumbbell from the top of your snatch, please take care of our (your) equipment and lower the dumbbell to the ground on your last rep. Thank you! 20 minute AMRAP Elite 2 Rope Climbs 15′ 15 / 12 Calorie […]
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Thursday, September 6, 2018
Lift 8N Straight Sets: Every two minutes for six perform: 3 x 5 Front Squat @ 65%, 75%, 85% – RTF 2 Metcon – IL: 4 4 round EMOM 1st :45 seconds: 8 Wall Ball Shots + ME: Push-ups 2nd :45 seconds: 8 Wall Ball Shots + ME: Toes-to-Bar (scale as needed) 3rd :45 […]
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Wednesday, September 5, 2018
Lift 8N Oly Work 3 position Clean Floor Below Knee Above Knee 5 x 3 position Clean @ 80% Metcon Elite 5 rounds for time of Buy in: 3 Burpees prior to starting each movement in each round. Penalty: Each time the bar touches the ground on the cleans or you break off the […]
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Tuesday, September 4, 2018
Today we kick off our next Lift 8N strength / hypertrophy cycle. It’s a hybrid of the 5-3-1 cycle that we performed EXACTLY a year ago and leads us right into Thanksgiving week. There are two tenets that increase muscle growth and strength… FREQUENCY and PROGRESSIVE OVERLOAD, this cycle contains both. In class we will […]
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