Wednesday

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If you plan on coming to the 6:30pm BASICS please sign up, do not just show up. you will be turned away this week. It is CAPPED at 15 people. Thank you

Wednesday
Skill
Back squats 3×6

WOD
3rds:
400m run
30 wallballs
20 Kettle bell swings
1 legless rope climb

Tuesday

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Tuesday
Skill
EMOM 10
odds-5-10 Strict Pull ups
evens- 5-10 strict HSPU

WOD
AMRAP 10
15/12 CAL bike
10 Sumo deadlift high pull @135/96
10 burpee over bar

-rest 1 min-

AMRAP 10
20/16 CAL row
10 Overhead squats @135/96
10 burpee over bar

Wednesdays 6:30pm class

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If you plan on coming to the Wednesdays 6:30pm BASICS please sign up, do not just show up. you will be turned away this week. It is CAPPED at 15 people. Thank you

Monday

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Monday
Skill
10min Goat pratice

WOD
10-8-6-4-2
T2B
Front rack lunges@165/105
shoulder 2 overhead
then a 400m run after the 2’s

Friday

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1) 10M Build heavy clean
2) AMRAP 20: 1 dead, 1 clean, 1 front squat, 1 jerk X3, 400 m run (115/165)

Update to payments

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Hey guys,
Starting June 1st I will be switching the payments to either the 1st of the month or the 15th. ( it will be moved to the closest date). Also, starting June if you’re wanting to put your membership on hold it will have to be in 2 week increments so payment date stays on the 1st or 15th

Thursday

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1) Complex:
1 Hang SQ Snatch
1 OH SQ
3)5 rounds: (fast)
10 Strict press 65/45
30 DU