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Month

February 2011

Day 90 Of The Plaeo Challenge!!!

Drew and Jane threw out all of their ‘Fat Clothes’ Now there is no going back! The Paleo Challenge was a huge success for so many of you! There were pounds shed-and pr’s smashed! Congratulations to those of you that made it all 90 Dyas! For every one that...
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You Are Invited To The Paleo Challenge After Party! March Saturday 12th At 6:00PM

Friday WODComplete A. B., and C. A.Find Max Height Box Jump B.Strict Dumbell Press 5-5-5 C.Strict Pull Ups3 Sets Max Reps Or Weighted 3-3-3 Mobility WOD
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Greg B at the a.m. class. Thursday WOD Choose One Of The FollowingA.6 Rounds For Time25 Sit Ups25 LungesRun 200m B.Run 400m Or Row 500m4 Rounds Rest 2:00 Mobility WOD
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Wednesday WOD Clean 3-3-3-3-3 Followed by… On the minute for up to 20 minutes. At Sub Maximal Effort (Not Muscle Failure) With Near Perfect Form Choose One Or 2 Movements or progressions that work at a movement (i.e. assisted or negatives) Choose 1 or 2 movements...
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Betty Swinging The Half Pood Kettle Bell. We are so proud of you Betty! Thank you for always motivating us with your inspiring work ethic! (Look at those Guns!) 3 Rounds 1 Minute On at each Station Rest 1 Minute Between Rounds KB Swing 1.5/1 Dumbell Push Press 35/25 Row Bike Sit...
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Congratulations to Tom for his first pull up-EVER!!! Monday WOD Front Squat3-3-3 Followed By… 21-15-9 For Time Pull UpsBox Jumps Lg/MdBurpees
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Before Reading Todays Wod, make sure you read yesterdays post by Drew Bollin in the blog. Fridays wod:  Clock runs for 20 minutes 5 reps 95/65lb bar from shoulder to overhead,cleaned off the floor, 10 box jumps lrg/med, 20 double unders, AMRAP, 3 minutes on, 1 minute off, 4...
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Thursdays Workout:FirstBack squat. Find your heaviest set of 3 reps. Do two sets. Post both numbers.For example if you are Bushy, you might do a set at 115, and the second set at 105. His wife might post two numbers like 155, 165. Second10 rounds of 10 meter sprints. One minute...
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“Excellence is not a singular act, but a habit. You are what you repeatedly do.” shaqIts great to see progress, and today we saw Anthony hit a new gym PR of 24 rounds of Cindy, only to have it fall 20 minutes later to Kyle with a 27 and 5 push ups. Its great to see...
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Excellent work on the clean today. How do we get good at power lifting movements? Do them a few thousand reps, and it starts to make sense.Tuesdays Wod: Cindy.  Cindy by James Buscemi For so long I have loved her, never stopped thinking of her.For so long here without...
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