Don't forget we are closed this weekend due to The crossfit games!!!!! Wish Bonnie lots of luck and see you Monday!!!!
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400m run
10-1 exchange: hang squat snatches and handstand pushups 400m run And a surprise in the center! Just like a twinky! 5 rounds:
5 burpee bar jump overs 10 deadlifts 30 double unders 3 rounds:
15 cleans (of varying sorts) 15 dips 15 squat box jumps Remember! No classes on Friday, Saturday, or Sunday So, it is absolutely mandatory that everyone come support Bonnie "The Filthiest Fifty" Lynn at games this weekend. Because EVERYONE will be at games, there's no need for class. So, there are no classes FRIDAY THROUGH SUNDAY!
Super Fastacular 21-15-9- Sumo Deadlift High Pulls Wall Balls - = 100ft Bear Crawl 400m run
1 min amrap handstand pushups 400m run 1 min amrap chest to bars 200m run 1 min amrap handstand pushups 200m run 1 min amrap chest to bars In honor of THE FILTHIEST 50, Miss Bonnie Lynn.
One class only at 10am, fun to follow :) 10-1 exchange
Shoulder to overhead Jumping lunges 2 muscle ups or 5 dips in between each round Hey everyone! Join us on Wednesday for a holiday wod at 10am, followed by a potluck and drinks!! Feel free to bring some refreshments and enjoy getting to know all the awesome new people around the gym!
21-15-9 Burpees Box jumps Kettlebell swings |
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August 2015
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