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Warm-up: 2 in 2 – 30 seconds each: Squatting with medball, Push-up Pre-WOD Mobility (10 min): Band distractions in spiderman hold, squat sit Strength: (15 min) Squat 5-5-5 Then, 7 minute AMRAP 7 [...]

The FRANcercise challenge starts today; it is all about improving your FRAN time!!! We will all be doing Fran today and will use that as our benchmark time. For those that want to go ALL in there [...]

“Coe” 10 RFT of: 10 thrusters (95/65lbs) 10 ring push-ups

There will be one WOD on Thursday, July 4th and Friday, July 5th at 9:30am. Come get it!! 🙂

Warm-up: 3 min max rep wall balls (scored) Pre-WOD Mobility: Posterior Chain Floss Strength: Deadlift: 3-3-3-3 Then, for time (20 min time cap): 21 Deadlifts @BW 21 TTB Run 400 15 Deadlifts 15 [...]

Pre WOD Mobility: Banded Wrist openers Strength: Push Press 2-2-2-2-2 Then, – ladder for time (15 minute time cap) with: 10 down to 1 Power Clean (135/95lb) 1 up to 10 Burpees Beginners: [...]