WOD 200727

Please check your emails for schedule changes and updates!!! And if you’re ready for some real changes and gains… get on board with our Summer Shred! We need your email to start, the details will be in the first email and you can see some information on last Friday’s post. 9min Stations – 90sec rest

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WOD 200724

Summer Shred 2020! #summershred or #summerfed Who’s in!? Please let us know so you will be included in weekly emails/Zoom check-ins from coach Kate & coach Miki. Some details – Prior to start, you’ll need to take before pictures, get measurements and weigh in. Cost $20/person. The more that sign up, the bigger the cash

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WOD 200723

AMRAP 24 8, 10, 12, 14 Double Taps Russian Twists (R/L=2) Swings Wipers (R/L=2) SDLHP *Every 2m – 3 Burpees “Failure is simply the opportunity to begin again, this time more intelligently.” – Henry Ford 

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WOD 200722

Please don’t forget to sign up for the outside WODs – and if you sign up, show up. Thank you! 2×15 SA Press & Side Bends (15 Press + 15 Side Bends, then switch sides) 2x30sec Max reps (30sec Press, 30sec Bends, switch sides & repeat – 2rds on both sides – 15sec rest between)

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WOD 200721

***Get ready for the annual Summer Shred Challenge!*** 3x90sec R & L *In 90sec complete 12 SLDL on the right side, then Good Mornings in the remaining time. Rest 30sec. Repeat on the left side. = 1rd (complete 3rds on each side – weighted if able) Then, AMRAP 8 2, 4, 6, 8, 10, 8,

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WOD 200720

Remember to check your emails for schedule updates this week! Please register for the outside WODs! And if you cannot make one of those, join us on Zoom! As always, thank you for your support – our community is the best! We will thrive through all situations together! 2×10 Push-up (3sec lower each rep) 4x30sec

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