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Friday 20201211
Warm-up (No Measure) 2 SETSLINE DRILL MOVEMENTS (25ft Each)*Toe WalkLeg SwingsHigh KneesButt Kickers *See Teaching for more options to include in Line Drill. Into … AMRAP x 5 MINUTES16 Alt Cossack...
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Saturday 20201212
Warm-up (No Measure) 2:00 Bike (MOD) Immediately into… AMRAP x 4 MINUTES5 Barbell Good Mornings5 Slow RDLs10 Elbow Punches10 Back Rack Jumping Squats Strength – Metcon (Weight) ON A 15:00 RUNNING...
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Sunday 20201213
Warm-up (No Measure) ON A 10:00 CLOCK…400m Slow Jog50’ Side Shuffle Left50’ Side Shuffle Right50’ Side Shuffle Left50’ Side Shuffle Right200m Quick Run Into… AMRAP in Remaining Time10 Box Step-Ups...
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Tree Ornaments and Guidelines
Happy Sunday Everyone!! We have added some special ornaments to our little tree and more are coming. But if you do not see yourself please send me a text at (404) 456-0093 so I can put you on my list...
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Monday 20201214
Warm-up (No Measure) 1 ROUND1:00 Row (Easy)10 Glute Bridges5 Inch Worms Into… 1 ROUND1:00 Row (Mod)10 KB Deadlift20 Mountain Climbers Into… 1 ROUND1:00 Row (Hard)10 KB Swings10 Up-Downs Strength –...
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Tuesday 20201215
Warm-up (No Measure) 3:00 Bike 2 ROUNDS15 Jumping Jacks12 Lunges6/6 SA Bent Over Row Into… 2 ROUNDS12 Hollow Rocks10 Goblet Lunges6 Ring Rows Workout – Metcon (AMRAP – Rounds and Reps) AMRAP x 18...
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Wednesday 20201216
Warm-up (No Measure) 3 SETS1:00 Single or Double Unders10 Plank to Pike w/ :01 Hold in Pike10 Hollow Rocks:30 Front Rack Alt. Elbow Punches5 Strict Press w/ :03 OH Hold Into… Shoulder & Trap Smash...
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Thursday 20201217
Announcement Happy Birthday Sara Wallace, Lauren Whitcraft, and Coach Erinn Garner!!! Warm-up Warm-up (No Measure) 2 SETS25ft Toe Walks25ft Heel Grabs25ft High Knees25ft Butt Kickers25ft High...
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Friday 20201218
Warm-up (No Measure) 3 SETS10 Alt. Groiners10 Bootstrappers10 Alt. Cossack Squats Into… 3 SETS10 Scap Pull-Ups12 Empty Barbell (or PVC) Kang Squats14 Tuck-Ups Strength – Back Squat (2RM) ON A 20:00...
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Saturday 20201219
Warm-up (No Measure) AMRAP x 4 MINUTES10 Alt. Groiners5 Bootstrappers5 Pike Push-Ups10 Jumping Air Squats Immediately Into… AMRAP x 4 MINUTES10 Barbell DL5 Hang Muscle Cleans5 Shoulder Press10 Push...
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Sunday 20201220
Warm-up (No Measure) 3 SETS (10:00 CAP)12 Banded Pull-Aparts:30 Tuck Hold (On the floor)9 Ring Rows:30 Alt. Box Step-Ups6 Slow Push-Ups:30 Plank Rotations Extended Warm-up – Metcon (No Measure) EMOM x...
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Monday 20201221
Announcement Happy Birthday Katrina Woods!!! Warm-up – Warm-up (No Measure) 2:00 Row* Into… 2 ROUNDS10 Groiners5/5 Wall Ball Around the Worlds**10 Wall Ball Push Press Into… 2 ROUNDS10 Cossack...
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Christmas, New Years, Reservations, and Swag Shop
Hello Everyone!! RESERVATIONS Please be considerate and cancel your reservation at least 18 hours before. We’ve had some complaints that members cannot sign up for class because it’s full, only to see...
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Tuesday 20201222
Warm-up (No Measure) 2:00 Bike Into… 2 ROUNDS10 PVC Pass Through8 Jumping Squats6 Up-Downs Into… 1 ROUND*5 Snatch Deadlift5 Snatch Grip Press5 Burpees *This round will be performed with the empty BB...
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Wednesday 20201223
Announcement Happy Birthday Nicki Mintz!!! Warm-up – Warm-up (No Measure) EVERY 3:00 FOR 3 SETS200m Run10 Up-Down + Box Step-Up (24/20)50 Single Unders or 30 Double Unders(Rest Remaining) -1:00 Flow...
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Thursday 20201224
Warm-up (No Measure) 1 ROUND100m Run5 DB Power Cleans5 DB Push Press5 Kipping Swings5 Hanging Knee Raises5 Wall Balls5 DB Thrusters “12 DAYS OF NCFIT” (Time) FOR TIME*Day 1 – 100m RunDay 2 – Power...
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Friday 20201225
Warm-up (No Measure) 3 ROUNDS10 Alt Groiners10 Bootstrappers10 Bird Dogs10 Deadbugs Into… ON A 7:00 CLOCK…2:00 Bike30 Alt Reverse Lunges w/ Torso Twist*20 Banded Monster Walks**10 Plank RotationsBike...
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Saturday 20201226
Announcement Happy Birthday Brandon Becker!!! Warm-up – Warm-up (No Measure) ON A 10:00 RUNNING CLOCK (w/ a light-moderate KB)2 SETS:30 Bootstrappers:30 Groiners 2 SETS:30 Mountain Climbers:30...
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Sunday 20201227
Warm-up (No Measure) ON A 5:00 RUNNING CLOCK200m Run10 Barbell good mornings20 Alt. Behind the Neck Elbow Punches10 Back Rack Squat Jumps10 Hang Muscle Cleans10 Strict Press10 Hang Power Cleans10 Push...
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Monday 20201228
Announcement Feliz Cumpleaños Jaime Garcia!! Warm-up Warm-up (No Measure) 2:00 Bike Into… 2 ROUNDS20 Shoulder Taps10 Slam Ball Deadlift10 Slam Ball OH Press Into… 2 ROUNDS:10 Ring Support Hold:10...
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