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Workout of the Day

Bonus WOD for 3-28-20

For time:Accumulate 5:00 Handstand Holdin as few sets as possible. No penalties, just record total time it took you and how many sets, and your scale if any. No demonstration video needed! Only one round of 5:00. Use your scale. Feet on a door or wall, Stink bugs, feet on a chair, whatever.

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WOD for 3-27-20

For time:300 Squatsevery minute perform 5 Push-ups *Scale the push-ups as necessary. Continue after the push-ups with the next number for your Squats. Keep a record on a paper of where you are on Squats, or start over with ONE! When you get to 300 Squats mark your time. It will be x minutes and…

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WOD for 3-26-20

AMRAP in 12:008 Stationary Inchworms12 Squats with weight16 Russian Twists with weight if possible *Scale the weights as needed. Use 2 different weights for the movements if you must. And I will be scaling the Russian Twists with my feet on the floor, or there will be a lot of rolling around on the floor…

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WOD for 3-25-20

For time:20-15-10-5Chair DipsWeighted Step Back Lunges x2 *Scale the Dips as described in the video. Use legs to assist as little as possible, but enough to get down and back up again. Do twice the Lunges as Dips, or count both Lunges (R-L) as 1 rep. Step back so your knee is over your ankle…

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WOD for 3-24-20

EMOM for 14:007 Jump Squats with or without weight5 Burpees*Try to make your work time about 30 seconds so you have 30 seconds to rest. Scale the weight if necessary, I did, as you will see in the demonstration video! Report your completion and what weight you used. We will do a live video workout…

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Ancillary WOD

10 Rounds for quality:10 Hollow Rocks (hold 3-5 sec)10 Dead Bugs your modification10 Bird Dogs This is for everyone, but especially those that have lower back or hip pain. This is not a WOD for time, but for quality. This can be done every day to warm up or cool down. Make sure you keep…

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WOD 3-23-20

Hi folks! I have wods picked out for the next two weeks and even more if our quarantine lasts longer than that. I will post one today and schedule one to be posted everyday at 4-5 pm for the following day. We have demonstration videos to help you with the movements and scales or adjustments…

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Gym Closings

It is with a very heavy heart that I feel I need to tell you that the gym will be closing for a time. I hope it will only be for 2 weeks, but I will let you know before April 6th. I listened to a podcast today that recommended trainers ask doctors and nurses…

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WODs for the week 3-16-20 to 3-21-20

We are on our way back to America where we are hearing reports of panic buying and insanity. We will continue to be open for classes until required to do otherwise. We can take some extra precautions by wiping down all equipment after use. Pretty much, if you don’t feel well you already stay at…

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WODs for the week 3-9-20 to 3-14-20

We were going to run this week until I made one last check on the weather. Now it’s supposed to rain everyday! So we will row instead. Thank you to all the people opening the doors for me this week and staying extra. I really appreciate all of you! And thank you to everyone who…

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