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Training for Monday, December 7th

Group Circle   Warm Up – Quick and to the Point! 3 Rounds: 200m Jog 15 Tuck Jumps   Strength 10 -15 minutes to complete: Partner Glute Ham Raises 5s x

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Training for Saturday, December 5th

REMINDER: Tonight is the Annual Holiday Party at 7pm! There will be a photo booth, beer pong, singing, and ugly sweaters (that is if you choose to wear one!). Please

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Training for Friday, December 4th

Group Circle   Warm Up 3 Rounds: 15 Russian KB Swings (LIGHT) 10 Burpees   Strength 15 – 20 minutes of Sled Push/Pull Work! Time to have some fun! If

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Training for Thursday, December 3rd

Group Circle Warm Up 3 Rounds for Quality: 50 Single Unders 25 Jumping Jacks 10 Goblet Squats (LIGHT)   Strength 15 minutes to build to a heavy Clean + Jerk

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Training for Wednesday, December 2nd

Group Circle   Warm Up   Strength 15 minutes to complete the following super set: A) Pause Front Squats 6s x 2 reps @ 75% (3 sec hold in the

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Training for Tuesday, December 1st

Group Circle   Warm Up 3 Rounds: 10 Blank Bar Good Mornings 10 Tuck Jumps 10 Blank Bar Front Rack Lunges   Skill 12 min EMOM: Even: 45 sec Hollow Hold Odd: 8

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Training for Monday, November 30th

Group Circle   Warm Up 15 Goblet Squats 100m Run 15 KB Swings Spiderman 15 Goblet Squats Burpee Broad Jumps (down and back) 15 KB Swings 100m Run   Strength

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Training for Saturday, November 28th

No West Side Comp today!! Just come on into the 9am for Coach D’s Birthday WOD!!!   Coach D$’s Birthday WOD Cash In: Big Block but D$ does 33 cal on AB

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Training for Friday, November 27th

Just a reminder….only 9am and 10am classes today!!   Group Circle   Strength 15 minutes to complete: Strict Press 6s x 4r (try to build to a 4RM!)   Workout

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Training for Thanksgiving, November 26th

**Just a reminder there is only a 9AM CLASS today!!! Then it is time to eat ALL THE FOOD!   Group Circle   Warm Up 3 Rounds: 10 Jumping Squats

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