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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

    WEDNESDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM, 03:30PM, 04:30 PM, 05:30 PM, 06:30PM

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

    FRIDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM, 03:30PM, 04:30 PM, 05:30 PM

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W.O.D.

  • WOD

    By Coach Lunney | In WOD's | on March 6, 2011

    Shoulder Press3-3-3-3-3ThenAMRAP 10 min5 power Cleans 135/9510 Pull Ups (Chest to Bar)

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  • REST DAY/OPEN GYM

    By Coach Lunney | In WOD's | on March 5, 2011

    I will open the gym up from 11:00 to 12:30 today. Come in and work on a skill or make up a missed wod from the week.

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  • TEAM FRIDAY WOD

    By Coach Lunney | In WOD's | on March 4, 2011

    In Teams of 2:400 m Run 60 Thrusters (95,65)400 m Run60 Hang squat Clean (95,65)400 m Run60 Push Ups200 m run with Barbell Teams will run the 400 runs together then break up the exercises between the two of you. You will finish the exercises together then go back out to the run together. Finish […]

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  • WOD

    By Coach Lunney | In WOD's | on March 3, 2011

    “Filthy Fifty”50 Box Jumps (24,20)50 Jumping Pull -Ups50 KB Swings (24,16)50 Walking Lunges50 Knees to Elbows50 Push Press (45,30)50 Back Extensions50 Wall Ball Shots (20,14)50 Burpees50 Double Unders

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  • WOD

    By Coach Lunney | In WOD's | on March 2, 2011

    Hang Power Snatch3-3-3-3-3 “Randy”75 power snatches for time ¬†(75,45)In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.¬†

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  • WOD

    By Coach Lunney | In WOD's | on March 1, 2011

    “Helen”3 RFT400 m Run21 Kettle Bell Swings12 Pull Ups

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  • WOD

    By Coach Lunney | In WOD's | on February 28, 2011

    Overhead Squat3-3-3-3-3then 21-15-9 ofSumo Deadlift High Pulls (95/65)Overhead Squats (95/65)

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  • WOD

    By Coach Lunney | In WOD's | on February 25, 2011

    “Cindy”20 Minute AMRAP5 pull ups10 push ups15 squats

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  • WOD

    By Coach Lunney | In WOD's | on February 24, 2011

    20 minute AMRAP:10 push press (95,65)10 kb swings ( 24,16)10 lateral jumps over barbell

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  • WOD

    By Coach Lunney | In WOD's | on February 23, 2011

    Dead Lift 3-3-3-3-3 reps 21-15-9 reps of:Deadlift (225,155)Box Jump (24,20Push Ups (hands realease)

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