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We run the same programming at all locations, separated into two programs. Fitness and Sport. Some days they are the same, while others they differ, in either load, time domain or complexity of movement. This ensures that we are able to give all of our members a workout suited towards their needs regardless of skill level.

MONDAY WOD

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MON-FITNESS

E90S for 10 Sets

2 Overhead Squats from rack

***building***

+

“Supple Leopard”

7 Minute AMRAP

10 Alternating Dumbell Snatch s(50/35) f(35/20)

50ft DB Walking Lunge

***sport you have to squat snatch the DB snatches***

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MON-SPORT

E90S for 10 Sets

2 Overhead Squats from rack

***building***

+

“Supple Leopard”

7 Minute AMRAP

10 Alternating Dumbell Snatch s(50/35) f(35/20)

50ft DB Walking Lunge

***sport you have to squat snatch the DB snatches***fter finishing one round you do NOT go back to Wall Balls, you go to Toes to Bar, then to Snatches, and then Wall Balls.****

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TUESDAY WOD

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TUES-FITNESS

“Chipper Jones”

3 Sets for time:

50/35 Cal Row

25 C2B Pullups f(pull-ups)

10 D-Ball Over the Shoulder s(100/70) f(70/50)

***rest 2 minutes b/t sets***

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TUES-SPORT

“Chipper Jones”

3 Sets for time:

50/35 Cal Row

25 C2B Pullups f(pull-ups)

10 D-Ball Over the Shoulder s(100/70) f(70/50)

***rest 2 minutes b/t sets***

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WEDNESDAY WOD

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WED-FITNESS

“FOR Time Friday”

For Time:

10-1

Strict Press f(75/55) s(95/65)

Burpees over the Bar

***Sport wear a vest***

+

Full CrossOver Symmetry Cool Down

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WED-SPORT

“FOR Time Friday”

For Time:

10-1

Strict Press f(75/55) s(95/65)

Burpees over the Bar

***Sport wear a vest***

+

Full CrossOver Symmetry Cool Down

more

THURSDAY WOD

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THURS-FITNESS

“The Name is Fonda…Jane Fonda”

20 Minute Ladder

20/15 Cal AB

5 Hang Squat Cleans s(135/95) f(115/75)

***Sport add #10 every round, fitness add #5 each round***

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THURS-SPORT

“The Name is Fonda…Jane Fonda”

20 Minute Ladder

20/15 Cal AB

5 Hang Squat Cleans s(135/95) f(115/75)

***Sport add #10 every round, fitness add #5 each round***

more

FRIDAY WOD

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FRI-FITNESS

TBA Depending on Open Announcement Thursday Night

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FRI-SPORT

TBA Depending on Open Announcement Thursday Night

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SATURDAY WOD

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SAT-FITNESS

OPEN WOD 18.1

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SAT-SPORT

OPEN WOD 18.1

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