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    MONDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM, 03:30PM, 04:30 PM, 05:30 PM, 06:30PM

    TUESDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM 03:30PM, 04:30 PM, 05:30 PM, 06:30PM

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    THURSDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM, 03:30PM, 04:30 PM, 05:30 PM, 06:30PM

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W.O.D.

  • WOD

    By Coach Lunney | In WOD's | on April 26, 2017

    Accessory  Work: 3 Rounds Not For Time: 10 -12 Pendlay Barbell Rows (you choose weight) 15 Banded Pull Aparts 10-15 Hollow Rocks 6- 10 Ring Rows  (1 second pause at top)   For Time: 100 -75-50-25 Dubs 20-15-10-5 HSPU/HRPU/ Pike push up. ** Strict HSPU       Extra Conditioning: 3 Rounds : 10-15 Cal Bike […]

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  • HERO WOD

    By Coach Lunney | In WOD's | on April 25, 2017

    ** GET YOUR SHOUTOUT @ 413 TEAMS TOGETHER AND SIGNED UP!! Tiff On a 25-minute clock, Run 1.5 miles Then perform as many rounds as possible of: 11 chest-to-bar pull-ups/pull ups/ring rows 7 hang squat cleans,( 155 lb./105) (135,95) (115,75) (95,65) 7 push presses   United States Army Capt. Benjamin David Tiffner, 31, of West […]

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  • WOD

    By Coach Lunney | In WOD's | on April 24, 2017

    Power Snatch-  5 Sets of 1.1.1 (rest 10 seconds between singles ) ** Comp add 3 OHS on last single power snatch   For Time: 27-21-15-9 Power Snatch (75,55) (55,35). ** do not drop bar from overhead Wall Balls (20,14) ** 11 Minute Cap Extra Conditioning: 800 Meter Run every 5 minutes  X 3 Sets  

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  • WOD

    By Coach Lunney | In WOD's | on April 21, 2017

    ** FESTIVUS VOLUNTEERS PLEASE COME TO THE MEETING TONIGHT @ 6:30 PM!! VERY IMPORTANT  YOU BE THERE!! THANK YOU ** WE WILL ALSO MEET AT 8:15 SATURDAY MORNING AS WELL TO FINALIZE SOME THINGS. ** LAST DAY TO ORDER SHIRTS IS TODAY ** NO TEAM WOD TOMORROW   Your choice of ONLINE MASTERS QUALIFIER WODS. […]

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  • TEAM WOD

    By Coach Lunney | In WOD's | on April 20, 2017

    ** Festivus Volunteer Meeting Tomorrow Night @ 6:30 PM!! Please make plans to be there. (very important) ** PLEASE PUT YOUR NAME ON WHITEBOARD IF YOU CAN HELP WITH FESTIVUS THIS WEEKEND!! ** REMEMBER YOUR NAME WILL BE PUT IN A DRAWING FOR A FREE MONTHS MEMBERSHIP IF YOU VOLUNTEER YOUR TIME FOR FESTIVUS!! THANK […]

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  • WOD

    By Coach Lunney | In WOD's | on April 19, 2017

    ** PLEASE PUT YOUR NAME ON WHITEBOARD IF YOU CAN HELP WITH FESTIVUS THIS WEEKEND!! ** REMEMBER YOUR NAME WILL BE PUT IN A DRAWING FOR A FREE MONTHS MEMBERSHIP IF YOU VOLUNTEER YOUR TIME FOR FESTIVUS!! THANK YOU   Build to Heavy 5 Deadlift in 10 Minutes  ((Maintaining perfect positioning) 10 Minute ARMAP: 10 […]

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  • WOD

    By Coach Lunney | In WOD's | on April 18, 2017

    ** PLEASE PUT YOUR NAME ON WHITEBOARD IF YOU CAN HELP WITH FESTIVUS THIS WEEKEND!! ** REMEMBER YOUR NAME WILL BE PUT IN A DRAWING FOR A FREE MONTHS MEMBERSHIP IF YOU VOLUNTEER YOUR TIME FOR FESTIVUS!! THANK YOU   4 Sets of : In 4 Minute Rounds Complete: 20/15 Cal Row or 15/10 Bike […]

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  • WOD

    By Coach Lunney | In WOD's | on April 17, 2017

    ** We are Hosting Festivus this Saturday and need Judges and Volunteers to Help it run Smooth!!  I will have a sign up sheet by Tuesday if you are able to help!! Remember we will have a drawing for a Free Month membership for those who help on Saturday!! TY ** You have until this […]

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  • WOD

    By Coach Lunney | In WOD's | on April 14, 2017

    ** TEAM WOD Tomorrow Morning @ 9 AM!! ** Order Forms for Shirts are on Front Desk!! You have until Next Friday the 21st to get Orders in. MUST PREPAY or Mark Charge on Sheet!!   Every 90 Seconds  for 15 Lifts Your choice of Clean And Jerk or Snatch. (Climbing)   5 RFT: 5  Snatch […]

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  • TEAM WOD

    By Coach Lunney | In WOD's | on April 13, 2017

    TEAMS of 3: 20 minute AMRaP  Alt rounds 12 / 10 Cal Row 9 OHS/FS (95,65) (75,55) (55,35) 6 Burpee BoX Jumps (24,20 Rest 5 Minutes For Time: 75 Cal Row 50 OHS/fs 25 Burpee Box Jumps

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