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December 2018

Mission Impossible

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WOD 12 . 28 . 18 ” Mission Impossible “ 20 min AMRAP 250m run 7 Clean and Jerks 155 / 115 21 Push ups 7 Bar muscle ups ( scale with kipping pull ups or jumping bar muscle ups )

Rowing Nancy

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Regular class times today! Let’s burn off those Holiday Desserts and Forge Elite Fitness ! WOD 12 . 26 . 18 Rowing Nancy 5 Rounds 500m Row 15 Overhead Squats 95 / 65

Capture the Flag

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wod 12 .19 . 18 Last day to donate toys is Friday noon class. Thanks to all that donated! ”Capture the Flag” 50 calorie row 40 box jump overs 30 deadlifts 185/125 50 wall balls 40/30 ring dips 50 wall balls 30 deadlifts 40 box jump overs 50 calorie Row time cap 25 min  

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