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Holiday Schedule: The 10am and 11am classes are cancelled today. Happy Independence Day!


Hero WOD:

"Zembiec"

5 Rounds for Time of:

11 Back Squats (185#)

7 Strict Burpee Pull-Ups

400m Run

U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John.

Holiday Schedule: There 5pm & 6pm classes are cancelled today, and the 10am and 11am classes are cancelled on Saturday, July 4th.


SWOD:

Overhead Squat 5/5/4/4/4

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WOD:

Minute 1: Row For Calories

Minute 2: Alternating Single Arm KB Snatches (53#/35#)

Minute 3: Double Unders

Minute 4: Toes to Bar

Minute 5: Handstand Push-Ups

2 Rounds for Reps

 

Story In The South

Take The Power Away From "I Can Only"

The #1 Exercise You're Probably Not Doing


Holiday Schedule: The 5pm & 6pm classes are cancelled on Friday, July 3rd, and the 10am and 11am classes are cancelled on Saturday, July 4th.

 

Mobility:

A1) Racked Position Mobility Drill 1 Minute/Arm x 2 Sets

A2) Bottom Up Hip Mobility 1 Minute/Leg x 2 Sets

 

WOD:

AMRAP in 20 Minutes:

1 Power Clean + Jerk (135#/95#)

1 Round of "Cindy"

2 Power Clean + Jerk (135#/95#)

1 Round of "Cindy"

"Cindy" = 5 Pull Ups, 10 Push Ups, 15 Air Squats

Power Clean + Jerk increases by 1 rep each round, always 1 round of "Cindy" per round


The Man In The Mirror: Smart Strength With Charles Staley

Benefits Of Sports To A Child's Mind And Heart All Part Of The Game

Dumbbell Unilateral Training Alternatives


Holiday Schedule: The 5pm & 6pm classes are cancelled on Friday, July 3rd, and the 10am and 11am classes are cancelled on Saturday, July 4th.

SWOD:

Deadlift 5/5/5/5/5

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A1) Barbell Rows 10/10/10/10

A2) Weighted Dips 6/6/6/6

A3) Ab Roll Outs 12/12/12/12

 

5 Totally Valid Reasons You Shouldn't Exercise

Drink According To Thirst, Scientists Advise

If The Mess In Greece Is All Greek To You, Then Read This

 

Mobility:

A1) Banded Bully Stretch, 1 min each arm x 2 sets

A2) Plyo Box Hamstring Stretch, 1 min each leg x 2 sets


WOD:

AMRAP in 8 Minutes

10 Hand Release Push-ups

5 Hang Power Snatches (115#/75#)

10 Goblet Squats (53#/35#)

 

-Rest 3 Minutes-

 

AMRAP in 8 Minutes

10 Box Jumps (24"/20")

5 Bar Muscle-ups (Sub = 5 Pull-ups)

10 Wall Ball Shots (20#/14#)

 

How Mindfulness Training Affects Health

True Warriors

How To Outsmart "I'm Too Busy" And Make Fitness A Habit


Open Gym 9am-Noon

Competitor Training 9:30am-11:30am

 

WOD:

4 Rounds:

200m Run

10 Kettlebell Swings (53#/35#)

5 Power Cleans (155#/115#)

10 Burpees Over Barbell

50 Double Unders (100 Single Unders)

-For Time-

 

Free Intro Workout at 10am

Skill: Power Cleans

WOD:

5 Power Cleans

10 Burpees

15 Jump Rope Skips

200m Run

-15 Minute AMRAP-

 

Perish The Thought

The Beauty Of Strength

You Won't Get "Too Big"


Page 1 of 129

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Holiday Schedule: The 10am and 11am classes are cancelled today. Happy Independence Day! Hero WOD: "Zembiec" 5 Rounds for Time of: 11 Back Squats (185#) 7 Strict Burpee Pull-Ups 400m Run U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington,...

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Holiday Schedule: There 5pm & 6pm classes are cancelled today, and the 10am and 11am classes are cancelled on Saturday, July 4th. SWOD: Overhead Squat 5/5/4/4/4 {youtube}CqnxSlyvr-k{/youtube} WOD: Minute 1: Row For Calories Minute 2: Alternating Single Arm KB Snatches (53#/35#) Minute 3: Double Unders Minute 4: Toes to Bar Minute 5: Handstand Push-Ups 2 Rounds for...

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