WOD 12.27.23

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A. Super Set Every 2:30 x 8 Rounds Deadlift 1-1-1-1-1-1-1 Sled Push 8 x 20M Skill Work Wall Walk Prep and Progression B. 8 Minute AMRAP 2 Wall Walk 2 Deadlift 143/93  

WOD 12.26.23

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A. Super Set EMOM x 10 Rounds, Alternate Between Odd Rounds: :30s Strict Toes-to-Bar Even Rounds: 5-10 Strict Ring Dip B. For Time 2 Rounds 50 Alternating Dumbbell Snatch 50/35# 50 Wall Ball 20/14#, 10/9' …

WOD 12.24.23

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A. Giant Set Farmers Carry 5 x 100 Ft. Sand Bag Hold 5 x 1:00 Skill Work Double Under and Hand Stand Walk Practice B. For Time Kettlebell Swing 2P/1.5P 21-15-9 Double Under 100-100-100  

WOD 12.23.23

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"12 Days Of WODmas" - 1 Bar Muscle-up or Chest-to-Bar Pull-up 2 Push Jerk 61/43 3 Power Clean 61/43 4 Alternating Pistols 5 Burpee-over-Barbell 6 Deadlift 61/43 7 Toes-to-Bar 8 Calorie Row 9 Box Jump 24/20" 10 Alternating Dumbbell…

WOD 12.22.23

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For Max Reps 2 Minute AMRAP 200M Run AMRAP Burpee 2 Minute Rest 4 Minute AMRAP 400M Run AMRAP Burpee 4 Minute Rest 6 Minute AMRAP 800M Run AMRAP Burpee  

WOD 12.21.23

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A. Super Set Every 1:15 x 12 Rounds 2 Power Clean Skill Work Muscle-up Prep and Progressions CrossFit Games Open 23.1 14 Minute AMRAP 60 Calorie Row 50 Toes-to-Bar 40 Wall Ball 20/14#, 10/9' 30 Clean 61/43 20…

WOD 12.20.23

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A. Super Set Weighted Pull-up 3-2-2-1-1-1-1 Max Height Box Jump B. 12 Minute AMRAP 10 Dumbbell Push Press 50/35# 10 Ring Dip 10 Box Jump 24/20"  

Winter Break Combo Camp

Combo camps teach foundational aspects of both gymnastics and parkour, offering participants a chance to explore new skills and movements. Winter Break Camp runs from December 26 - December 29th. The age range for our Combo camps is 4-10, and…

WOD 12.19.23

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A. Giant Set Bench Press 5-5-5-5-5 Dumbbell Bent Over Row 8-8-8-8-8 / arm Pistol Prep and Progressions B. For Time 2000M Row 50 Alternating Pistol 30 Hang Clean 70/47  

WOD 12.18.23

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A. Super Set Deadlift 2-2-2-2-2-2-2 Skill Work Muscle-up Practice B. 5 Rounds For Time 15 Push Jerk 43/29 12 Chest-to-Bar Pull-up 9 Sumo Deadlift High Pull 43/29