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October 31, 2014

Come in your favorite costume and be entered in for a prize.  Each class gets a prize.

 

Strength-  Deadlift (totally Halloween pun intended) 3-3-3-3 @ 40X1 starting at 45% 1 RM

 

Skill Transfer/Olympic-  

 

 

WOD:

15 min AMRAP

Partner (or teams of 3) Relay

10 Double unders

5 TTB or KTE

3 Box jump over-and-backs

1 Bear Complex with a pause in each top position

 

July 4, 2014

 

 

Today we celebrate Indepedence Day.  Freedom to all from Tyranny.  In addition, come to the gym for a surprise kick butt WOD.

 

 

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