128 S. Southwinds Ave Ste 6, Farmington, AR 72730

Archive for Month: May 2016

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06.01.16 WOD

Warm up Strength – Deadlift 7×1 Working to a 1 RM Metcon – 3 RFT 400m Run 30 Wall Balls        20/14 15 Pull Ups

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05.31.16 WOD

Warm up Strength – Strict Ring Dips 3×10 Superset with 20 partner leg throws Metcon -For Time 100 DU 20 Clean and Jerks 75 DU 15 Clean and Jerks 50 DU 10 Clean and Jerks 25 DU 5 Clean and Jerks *With ascending weight – 95/65 115/85 135/105 155/125

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Rest day!

We will be closed for the holiday on Monday!!

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Open Gym!!!

Open gym @9AM!!! Post nutrition challenge WOD @ 10AM!!

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05.27.16 WOD

Warm up Strength – Jerk 7×1 Working to a 1RM Metcon – For Time 100 KB Swings*            53/35 *Every time you break, do 10 burpees

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05.26.16 WOD

Announcement : If you will not be able to make it to the post challenge WOD Saturday at 10AM, then the 5:30PM  Class Thursday will be your make up time!! WOD Warm up Strength – Power Snatch 7×1 Working up to a 1RM Metcon – 4RFT 12 T2B 6 HSPU […]

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05.25.16 WOD

Warm up Metcon – 18 min EMOM Min 1 – :30 sec row Min 2 – 10 DL               225/155 Min 3 – 20 Ab Mat Sit Ups Strength – Farmer’s Carry 2×400 m               53/35

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05.24.16 WOD

Warm up Strength – Strict Press 5×3 @ 65-75% Metcon – For time 25 BB Hops 21 Thrusters, 21 KB Swings 25 BB Hops 15 Thrusters, 15 KB Swings 25 BB Hops 9 Thrusters, 9 KB Swings 25 BB Hops 95/65, 53/35

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05.23.16 WOD

Final week of the challenge guys! Be sure to turn your score sheet in and grab a new one. This coming Saturday at 9AM we will be re-testing the challenge WOD and doing final measurements. WOD Warm up Metcon – For time 800 m Run 5 Rounds of: 12 Box […]

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05.20.16 WOD

Warm up Strength – Pull Ups/Push Ups 3x ME Pull Ups Superset with ME Push Ups Metcon – For Time 1 Mile Run