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Quick Reminder: Clean and Dry Sneakers/ Oly Shoes only are to be worn in the gym.  As the weather gets nicer (well….not today) lots of folks are enjoying outdoor activities which seems to include trail running.  We are trying to keep the gym- your workout…


W.O.D.: “The Bear Complex” (COMPARE RESULTS TO 8/21 and 10/30 Without stopping or dropping the bar, complete the following sequence, seven times: Power Clean; Front Squat; Push Press (have bar land behind head, in rear-rack position); Back Squat; Push-Press (have bar land on chest, in…

W.O.D 4/9/13: “McLovin”

A1. 5×5 Deadlift. Build to a heavy set of 5 unbroken DL

B1.EMOTM for 20 Min.
– 3 Push Press (115/75)
– 7 KBS (24/16)

*score is the number of uninterrupted rounds you complete.
Ex. If you hit the intervals (top of the minute) until the 7:00 mark, your score would be 7.

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