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

Archive for Month: September 2016

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Open Gym & partner WOD!

Open Gym at 9:00 Partner WOD at 10 Bring a friend for free!

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09.30.16 WOD

No 6:30 PM class on Fridays! Warm Up Strength – Back Squat 3×5 @45/55/65% Skill – Snatch Balance Every :90 sec for 9 Min – 2 Snatch Balance Metcon – For Time 15-12-9 Thrusters      115/75 Burpees

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09.29.16 WOD

Remember guys no 5:30 AM class on Thursday Warm Up Strength/skill – Push-ups/Double unders For 16 Min: Min 1 – 5 Push ups, 20 Sec High Plank, 5 Push ups Min 2 – Rest Min 3 – Double Unders/ Practice Min 4 – Rest *Up the push ups as needed […]

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09.28.16 WOD

Warm Up Strength – Deadlift 3×5@45/55/65% Superset with :30 second L-Hang Strength – Power Clean 7 Min EMOM Working to a heavy PC Conditioning 400m For Time, rest 2 min and repeat  

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09.27.16 WOD

Warm Up Strength – Push Press 3×5 @ 45/55/65 % Superset with 3 strict and 3 kipping pull-ups Metcon – 4 Rounds For Time 400m Run 6 G2OH      135/95 12 Pull ups

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09.26.16 WOD

Warm Up Metcon – “MFM” 4 Min AMRAP 30 BB Hops 5 Power Cleans    135/95 Rest 3 Min 10 Min EMOM Min 1 – 10 T2B Min 2 – 15 KB Swings     53/35 Rest 5 Min For Time 800 m Run 20 Deadlifts     225/145 20 […]

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Open Gym and Partner WOD!!

9 AM Open Gym 10 AM Partner WOD Bring a friend and get a workout in before we call those Hogs Saturday night!

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09.23.16 WOD

No 5:30 AM class Friday morning!!! We apologize for the inconvenience. Warm up Strength – Front Squat 3×10 @60% Metcon – For Time    185/115 12 Front Squat 9 Clean & Jerk 6 Snatches   *This is meant to be a challenging weight    

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09.22.16 WOD

No 5:30 AM class on Thursday or Friday this week!! Spread the word! Warm Up Strength – Deadlift 3×10 @60% Focus here is keeping a tight core and flat back throughout reps Metcon – 5 Min AMRAP 10 T2B 30 Double Unders Then Cash Out with a 35 Calorie Row […]

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09.21.16 WOD

Warm Up Strength/Skill – Jerk 1 Jerk Every :90 seconds for 9 minutes Metcon – 10 Min AMRAP 1 Mile Run Burpee Box Jumps