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No evening Classes today Back Squat 1 Rep Max WOD: 3 Rounds 7 Bear Complexes 135/95 21 Double Unders 
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No Friday Evening Class Power Clean 1 REP MAX 20 Min Amrap 15 Strict HSPU 15 Kettlebell Swings 70/53  Friday 5:30pm Class Canceled Press 1 rep Max 10 Rounds 7 Touch and Go Cleans 7 Burpees 1 Min Rest  Friday Evening Class is Canceled Overhead Squat 1 Rep Max WOD: 6 Rounds 200m Sprint 2 Front Squats at Body weight. From the Ground! rest 1 minute  Deadlift 1 RM Tabata Thrusters 115/85 Rest 1 Minute Tabata Pullups Rest 1 Minute 1 Mile for Time KBS 5x5 70/53 *perfect form to eye level 
WOD 400m Run 20 Burpees 400m Run 20 Burpees 400m Run 
Goals! Always keep them on your mind!
Back Squat 5@75% 3@85% 1+@95% As many rounds and reps as possible in 12 minutes: 12 Wallballs 20#/14# 12 Kettlebell swings 24kg/16kg 
Press 5@75% 3@85% 1+@95% WOD: 10 Minutes 30 Seconds On / 30 Seconds off Thrusters 95/65 Broad Jumps 6/8 feet Finisher: 100 Kettlebell Swings 35/26 
Partner Halloween WOD all other Evening Classes Canceled. See you at 6:30pm in Costume! Power Clean 5@75% 3@85% 1+@95% WOD For Time: 50 Pullups 50 Burpees 
Overhead Squat 5@75% 3@85% 1+@95% Complete as many rounds as possible in 10 minutes of: 10 sit-ups 15 push-ups 10 sit-ups 30 squats Post rounds completed to comments. Finisher: 100 KB Swings 70/53 Break up into manageable sets and work up to 100 
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January 2018
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