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Sunday 07/05/15 Posted by admin on July 4, 2015 • No comments

Don’t forget there is no yoga for the holiday weekend but still open gym 10-noon!

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Saturday 07/04/15 Posted by admin on July 3, 2015 • No comments

Happy July 4th! A reminder, one class today at 9am.

“Team Helton”
3 rounds:
800m run (together)
30 DB Squat Cleans (each)
30 Burpees (each)

-equal work, one person working at a time
-may use kettlebells


U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

Friday 06/03/15 Posted by admin on July 2, 2015 • No comments

“Cobra Kai”
AMRAP 3:00
6 Front Squats 155m/105w
6 OTB Burpees

-rest 1:00

AMRAP 3:00

-rest 1:00

AMRAP 3:00
6 Front Squats 135m/95w
6 OTB Burpees


Thursday 07/02/15 Posted by admin on July 1, 2015 • No comments

A. Every 2:00 for 20:00 (10 sets)
1 Hang Power Snatch + 1 Power Snatch
-work up to a heavy set for the day

B. For Time:
40 Box Jumps
10 Muscle-Ups*

*Sub 20-30 Ring Dips



Wednesday 07/01/15 Posted by admin on June 30, 2015 • No comments

For Time:
30 Bodyweight Back Squats
1 Mile Run


Tuesday 06/30/15 Posted by admin on June 29, 2015 • No comments

A. Push Press 3-3-3-3-3
-goal is to add weight each set while maintaining quality

B. 3 intervals:
25 Calorie Row
12 Alternating DB Snatch (Heavy)
3 Rope Climbs


Monday 06/29/15 Posted by admin on June 28, 2015 • No comments

AMRAP 20:00
400m Run
Max Effort Pull-Ups

-score equals # of pull-ups