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Let’s start this weekend off with a BANG! Remember if you’re not going over to 920 for the halloween wod on Saturday our Free Class is on as usual at 8:30am, a great chance to try out the CrossFit experience before our November OnRamp class.

Strength:
A) Blocks: Snatch: 4 sets of 3 @ 75%
B) Blocks: CJ: 4 sets of 2 @ 75%

WOD
“Amanda”
9-7-5
Muscle Ups
Squat Snatch 135/95

OR

“Diane”
21-15-9
Deadlift 225/155
HSPU (Kipping allowed)

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OPEN GYM: Lift some heavy stuff and get in a WOD.  Here’s the deal, miss a skill/strength you need?  Hit it.  Feel like some of your lift percentages are way too light?  Set a new 1RM.  Celebrate and then hit your WOD from this week!  Squat clean thrusters anyone?

And if you see Nik, wish him good luck on Tears of a Spider Monkey!

 

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By the end of the week our UNKILLABLE CHALLENGE winners will be announced as well as prizes.

Strength:
A) Snatch to max in 12 min
B) CJ to max in 12 min

WOD

100 Double Unders
20 Push Jerks 135/95
Run 400
10 Power Cleans 135/95
Run 400
20 Push Jerks 135/95
100 Double Unders

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November OnRamp starts in 2 weeks! Sign up for the 6:15am or 6:15pm class to get a jump start on New Years resolution time and beat those winter blues!

Strength:
A) Power Clean + Push Jerk + Jerk Grip OHS: 1+1+3; EMOM x 6 min: no specific starting weight and be sure to complete 6 sets ascending as mobility and ability allows

B) Pause FS (2 seconds in the hole): 6 sets of 3 every 90 sec @ 80%

WOD

100 Air Squats
rest 3 minutes
75 Air Squats
rest 2 minutes
50 Air Squats
rest 1 minute
25 Air Squats

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Happy Monday!  Now that Barbells for Boobs is over we have a couple things to take care of.  Sweatshirts, try them on and get your sizes to me ASAP so we can get this order placed.    Payment due at time of order.

NEXT, OLD GLORY HONOR FLIGHT WOD will be Tuesday during regular class times on November 11, Tshirts are to be ordered by October 31st.

Strength:
A) Clean + FS: 1+3: Every 90 sec increase load to max attempt x 9 min (aka 6 attempts)

Skill
3xME Handstand Hold (noes and toes), rest as needed

WOD

4 Rounds
Run 200m
10 Squat Clean Thrusters 95/65
10 Pull Ups

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Sunday Funday! HUGE thank you to everyone that came out for our Barbells for Boobs WOD today! Thank you all for making it as fun as it was!

WOD

21-15-9
Deadlifts 225/155
Bar over Burpees
Calorie Row

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Free Class 8:30am, bring a friend!  Then stick around to watch our 9:30am class take on “Grace” for the Barbells for Boobs Fundraiser WOD!

9:30am Regular Class

Barbells for Boobs

WOD:

“GRACE” 30 Clean and Jerks for Time 135/95

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Upcoming Events

Old Glory Honor Flight Fundraiser

Old Glory Honor Flight Fundraiser

Click on Event for more details