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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

Post time to SugarWOD

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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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Strength:
A) Snatch + Hang Snatch: Every 60 sec increase load to max attempt x 8 min (aka 8 attempts)
B) BS: EMOM x 8 min: 2 reps @ 80%

WOD

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

Moore

Complete as many rounds in 20 minutes as you can of:

15/12 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up

Post number of handstand push-ups completed to SugarWOD

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OPEN GYM!!!

If you’ve missed either the Front or Back Squat 1RM, do it.  Then one of the WOD’s.  If you attempted them both get in one of the other lifts you missed.  Go do work!

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Saturday 9:30am, Barbells for Boobs!  Come in, throw down, have fun!  

Strength:
A) Blocks: Clean Only: 4 sets of 3 @ 80%

WOD
Row 5K

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Upcoming Events

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Barbells for Boobs

Barbells for Boobs

Saturday October 18th at 9:30am at Titletown CrossFit. Click the link to donate, all are welcome!

Old Glory Honor Flight Fundraiser

Old Glory Honor Flight Fundraiser