Wednesday 1/1/14

We will be open for the 0900, 1200, and 1630 class times. The workout is a surprise. Tell your friends, if you have any. Come get 2014 started off right.

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Tuesday 12/31/13

For Time: 50 Deadlift 115/75 40 Hang Power Clean 115/75 30 Shoulder to Overhead 115/75 20 Back Squat 115/75 10 Snatch 115/75 (any type of snatch) 5 burpees EMOM

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Monday 12/20/13

3 Rounds each for time: 500m Row 15 Kettlebell swings 2/1.5 20 toes to bar rest as needed between rounds. Note your total time and fastest round.

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Friday 12/27/13

Nutrition Challenge Results: 1st Place: James McDaniel and Randy Johnson. These gentlemen tied with the same amount of Body-weight% and inches lost. Prize: $125 for both 2nd Place: Brooke Griffin Prize: $50 3rd Place: Marshall Ghant Prize: $20 2010 Northwest Regional Event 1 3 rounds for time of: 10 Overhead Squats, 135/95 lbs 50 Double […]

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Thursday 12/26/13

“Ryan” 5 rounds of: 7 Muscle Ups (ring) 21 Burpees (jump to touch 1 foot above max reach) Scaled Wod For time: 100 burpee pull ups Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by […]

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