Thursday 06/02/16

Hang Snatch 1/1/1/1/1/1/1 then 7 Min Amrap Kettlebell Snatch 1.5/1 *Alternate Arms every 10 reps Bell doesn’t have to touch ground. We will be closed Friday to prepare for ROR3.

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Wednesday 06/01/16

2 rounds for time: 1000 m Row 100 Double Unders 10 Power Clean & Jerks 135/95 We will be closed Friday to prepare for ROR3.

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Tuesday 05/31/16

If you are a judge for ROR3, we will be having a judges meeting tonight at 5:30pm and Thursday at 5:30pm in Luke’s office. We will be closed Friday to prepare for ROR3. “Bradley” 10 rounds for time of: Sprint 100 meters 10 Pull-ups Sprint 100 meters 10 Burpees Rest 30 seconds U.S. Air Force […]

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Sunday 05/29/16

We will have open gym tomorrow from 2-5. On Memorial day we will be hosting open gym from 10-12. You can come in and do anything you would like to include any hero wod such as Murph, The seven, or Lumberjack 20. Use this day off to enjoy your freedom any way you would like. […]

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Friday 05/27/16

For Time: 50 KB Swing 1.5/1 40 Toes to Bar 30 S2OH 95/65 20 Pullup 10 Squat clean 185/135

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Tuesday 05/24/16

“Randy” 75 Power Snatches 75/55 Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children. Beyond The Whiteboard has been updated with Monday’s workout.

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Monday 05/23/16

Be prepared to run! Do NOT be late. We need every second of the class time. The work is a surprise. If you care about your friend’s fitness, don’t share the wod.

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