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Happy Halloween!  Got a special treat for everyone…

Strength: (you get up 1 bar)
A) The Gauntlet Challenge: 4 min time cap complete 1 Snatch @ 90%, 1 CJ @ 90%, 1 FS @ 90%, 1 BS @ 90%, 1 DL @ 90%

Score is total of successful lifts.

WOD
Run 400
50 Pull Ups
Run 400
50 Push Ups
Run 400
50 Sit Ups
Run 400
50 Squats

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OPEN GYM TIME!  One lift, one WOD from the week.  Percentages still too low?  Set a new PR!

OnRamp starts Monday!  Get in, get signed up, you’ll never look back!

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Strength:
A) Power Jerk + Split Jerk: 5 sets of 1+2 EMOM starting @ 60% ascend in weight each set x 5 sets
B) FS: 4 sets of 2 @ 90% rest as needed

WOD

“Randy”
75 Snatches for Time 75/55

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Bring long socks!  Less than a WEEK until November OnRamp starts!  Get yourself ready to take on ANYTHING!

Strength:
A) Clean + Hang Clean: 1+1 ascend every 90 sec starting at 60% x 6 min to max in complex

Skill:
90 sec ME Rope Climbs (first one is legless if you can) rest 90 sec x 4 sets

WOD

5 Rounds for Time
10 Ring Rows w/feet on Box
20 KB walking lunges 53/35

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Last week of OnRamp starts Monday! No layover time between classes, next group starts Monday November 3rd! If “next time” is your answer, that was last time. Get up, get in, discover something about yourself you had long forgotten, YOU CAN REALLY KICK SOME ASS!!!!

Strength:

A) Hang Snatch x 1 rep: Starting at 60% ascend EMOM x 8 min to max hang snatch

B) BS: EMOM x 6 min: 3 reps @ 80% (no pause at least :))

WOD

AMRAP in 12 min
5 Thrusters (95/65)
10 Box Jumps (24/20)
*every 2 min complete ME HS Hold

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Happy Sunday!  Packers don’t play until tonight so get your WOD in early!

WOD

Favre to Rodgers to Lacy to Nelson for the score!  What?  It’ll make sense in a second…

4 Rounds for Time

12 Pull Ups
27 Wall Balls 20/14
87 Double Unders

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With the group going over to 920 for the halloween WOD we will have our FREE CLASS be our only class of the day.

FREE CLASS: 8:30AM!  Bring a friend, try us out, let us know what you think!

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Upcoming Events

Old Glory Honor Flight Fundraiser

Old Glory Honor Flight Fundraiser

Click on Event for more details