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Category: WOD

Drop Dead Fred

WOD 4 . 8 . 19 6 Rounds for time 6 Deadlifts 225 / 155 12 Strict Pull ups 24 Wall Balls

Ante – up

5 Rounds 7 Snatch 95 / 65 7 Chest to bar 250m Run

Deck Hand

20 min EMOM odd : 3 Front squats from the ground Even : 12 calorie row As weight as needed.

perfect 10

10 rounds 10 push press 115 / 75 10 KBS 53 / 35 10 box jump over 24/ 20 20 min cap

Double Barrel

WOD 4 . 2 . 19 for 20 min Rotate full rounds or rest 1:1 7 Cal Bike 7 DB Burpees 25 Ft farmer carry with DBS 7 Toes to bar 25ft farmer carry with DBS.

Fran

April Fools, lol. See below for real WOD. WOD 4 . 1 . 19 “Jungle Fever “ 16 min AMRAP 4 Clean and Jerks 155 / 105 8 pistols , scale with band or box 16 Dubs

Downtown

wod 3 . 29 . 19 Row 60 calories 50 box jumps 40 toes to bar 30 hspu ( scale off your box ) 20 heavy DB snatch 10 ring muscle ups ( scale 20 ctb pull ups ) 19 min CAP

Navajo

WOD 3 . 28 . 19 12 min OHS triples from rack Then Navajo 7 x 2 min rounds rest 1 min Run 250 7 OHS 135 / 95 max double unders

Strength Day

WOD 3 . 27 . 19 Bench Press 5 x 4 Power clean 5 x 3 ( one rep at a time ) Back squat 5 x 2

Strict Press Sandwich

WOD 3 . 26 . 19 5 x 3 min rounds rest 3 min 15 / 12 calorie bike 10 strict press 50 % / 30 % body weight max reps calorie row

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GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

(give our form below a second to load, we love you for it!)

HOLD POLICY

Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

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