Saturday, July 20th

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Saturday, July 20th

Dates to remember:

YOGA with Sierra, Sunday at 10:30am

MOBILITY with Coach Josh on Thursday, July 25th @ 5:30pm


SATURDAY

Teams of 3
4 Rounds for time:
800 m wreck bag run
60-50-40-30:
DL
FS
Jerks (asending weight, see SugarWod)

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Friday, July 19th

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Friday, July 19th

Dates to remember:

YOGA with Sierra: Sunday, July 21st at 10:30am

MOBILITY with Coach Josh on Thursday, July 25th @ 5:30pm


FRIDAY

Power Snatch

6 rounds:
8 Power Snatch
8 BFB

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Thursday, July 18th

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Thursday, July 18th

Dates to remember:

YOGA with Sierra: Sunday, July 21st at 10:30am

MOBILITY with Coach Josh on Thursday, July 25th @ 5:30pm


THURSDAY

AMRAP 6:
2 Rope Climbs
6 HPCL
12/9 Calorie Assault Bike

Reset 6 minutes

AMRAP 6:
2 Rope Climbs
6 HPCL
12/9 Calorie Assault Bike

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Wednesday, July 17th

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Wednesday, July 17th

Dates to remember:

YOGA with Sierra: Sunday, July 21st at 10:30am

MOBILITY with Coach Josh on Thursday, July 25th @ 5:30pm


WEDNESDAY

For time:

200m Run
27 WB, 27 Box Jumps
200m Run
21 WB, 27 Box Jumps
200m Run
15 WB, 15 Box Jumps
200m Run
9 WB, 9 Box Jumps
200m Run

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Tuesday, July 16th

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Tuesday, July 16th

Dates to remember:

YOGA with Sierra: Sunday, July 21st at 10:30am

MOBILITY with Coach Josh on Thursday, July 25th @ 5:30pm


TUESDAY

2k Row for time

Rest 5 minutes

EMOM 7
Minute 1: 7 HSCL + 1 PJ
Minute 2: 6 HSCL +2 PJ
Minute 3: 5 HSCL + 3 PJ
Minutes 4: 4 HSCL + 4 PJ
Minute 5: 3 HSCL + 5 PJ
Minute 6: 2 HSCL + 6 PJ
Minute 7: 1 HSCL + 7PJ

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Week of July 15th - July 21st

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Week of July 15th - July 21st

Dates to remember:

Yoga with Sierra: July 21st @ 10:30am
Mobility with Coach Josh: July 25th at 5:30pm


MONDAY

Thruster

AMRAP 14:
15 Thrusters
30 DU
15 C2B
30 DU


TUESDAY

2k Row for time

EMOM 7
Minute 1: 7 HSCL + 1 PJ
Minute 2: 6 HSCL + 2 PJ
Minute 3: 5 HSCL + 3 PJ
Minute 4: 4 HSCL + 4 PJ
Minute 5: 3 HSCL + 5 PJ
Minute 6: 2 HSCL + 6 PJ
Minute 7: 1 HSCL + 7 PJ


WEDNESDAY

For time:
200m Run
27 WB, 27 Box Jumps
200m Run
21 WB, 21 Box Jumps
200m Run
15 WB, 15 Box Jumps
200m Run
9 WB, 9 Box Jumps
200m Run


THURSDAY

AMRAP 6:
2 Rope Climbs
6 HPC
12/9 Calorie Assault Bike

Rest 6 minutes

AMRAP 6:
2 Rope Climbs
6 HPC
12/9 Calorie Assault Bike


FRIDAY

Power Snatch

6 rounds:
8 Power Snatches
8 Bar Facing Burpees


SATURDAY

Teams of 3:
4 rounds for time:
800m D Ball Run
60-50-40-30: (ascending weight)
DL
Front Squats
Jerks

30 minute time cap


SUNDAY

5 rounds:
15 KB Swings
15/12 Calorie Assault Bike

Directly into…

5 rounds:
20 AbMat Situps
200m Run

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Sunday, July 14th

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Sunday, July 14th

Dates to remember:

YOGA: Sunday, July 21st at 10:30am

MOBILITY with Coach Josh on Thursday, July 25th @ 5:30pm


SUNDAY

Yoke Carry

AMRAP 12:
4 Strict PU
8 Seated DB Strict Press
12 Medicine Ball Squat Jumps

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Saturday, July 13th

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Saturday, July 13th

Dates to remember:

YOGA: Sunday, July 21st at 10:30am

MOBILITY with Coach Josh on Thursday, July 25th @ 5:30pm


No Classes @ the Gym Today.

Workout will be held @ Becca & Matts House!

Join us for a fun filled outdoor workout!

Please arrive by 9am. Workout starts @ 9:30am.

Stay after for food & fun!

Feel free to bring a dish to share.

BYOB

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Friday, July 12th

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Friday, July 12th

Dates to remember:

YOGA: Sunday, July 21st at 10:30am

MOBILITY with Coach Josh on Thursday, July 25th @ 5:30pm


FRIDAY

AMRAP20:

7 PC
7 Burpees
200m Run

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Thursday, July 11th

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Thursday, July 11th

Please sign up for Becca and Matt’s WOD on July 13th at the front of the gym!


THURSDAY

Goat Day!!!!

EMOM10:
Odd: Movement 1
Even: Movement 2

Teams of 2 AMRAP 15:
3-6-9-12-15….
Calorie Row
KB Swings
Wall Balls

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Tuesday, July 9th

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Tuesday, July 9th

Please sign up for Becca and Matt’s WOD on July 13th at the front of the gym!


TUESDAY

4 rounds:
200m Run
10 C2B
200m Run
10 Hang KB Snatches

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Week of July 8th - 14th

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Week of July 8th - 14th

Sign ups for Becca and Matt’s Saturday WOD are on the front wall by the Hometown Meal sheets. Please sign up if you haven’t already!


MONDAY

Squat Clean

21-15-9
Squat Clean
Ring Dips


TUESDAY


4 rounds:
200m Run
10 C2B
200m Run
10 DB Snatches


WEDNESDAY

Push Press

5 rounds:
21 DL
12 PP


THURSDAY

Goat Day!!

EMOM 10:
Odd: Movement 1
Even: Movement 2

Teams of 2, AMRAP 15:
3-6-9-12-15….
Calorie Row
KB Swings
Wallballs


FRIDAY

AMRAP 20:
7 PC
7 Burpees
200m Run


SATURDAY

Odin Field Trip time!!!!
Join us at Becca and Matt’s house for a great workout and party!


SUNDAY

Yoke Carry

AMRAP 12:
4 Strict PU
8 DB Strict Press
12 Medicine Ball Squat Jumps

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Sunday, July 7th

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Sunday, July 7th

Please sign up for Becca and Matt’s WOD on July 13th at the front of the gym!


SUNDAY

5 Rounds:

50ft Plate Push (45/35)

10 Plate Clusters

20 Burpees to Plate

200m Run

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Friday, July 5th

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Friday, July 5th

Please sign up for Becca and Matt’s WOD on July 13th at the front of the gym!


3 rounds:

750m row
50 Air Squats
10 D-ball cleans over shoulder

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Wednesday, July 3rd

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Wednesday, July 3rd

Congrats to our All In Club members who reached 20 check-ins for June!

Danielle D.
Kristyn B.
Jill O.
Chris L.
Tracy M.
Ann-Marie L.
Rich M.
Val N.


WEDNESDAY

On the 4:00 x 5 rounds:

9 Box Jump Overs
15 DB FS
15/12 Calorie Assault Bike

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Tuesday, July 2nd

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Tuesday, July 2nd

Sign ups for the July 13th WOD at Becca and Matt’s house are on the front wall near the Hometown order forms. Please let us know if you’ll be attending!!


TUESDAY

Deadlift

21-15-9
Deadlift
400m Run

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Week of  July 1st - July 7th

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Week of July 1st - July 7th

Reminder: We are closed for the July 4th Holiday. Rest up, and celebrate! Also, Hometown meals will be delivered on Monday by 10:00 am!


MONDAY

For time:
2,000m row

Directly into 10 Rounds of Heavy Chief

1 round of “Heavy Chief” is:
3 PC
6 PU
9 Air Squats


TUESDAY


Deadlift

21-15-9
Deadlifts
400m Run


WEDNESDAY

On the 4:00 x 5 rounds:

9 Box Jump Overs
15 DB Front Squats
15/12 Calorie Assault Bike


THURSDAY

Closed for the Holiday. Relax and recharge!!!


FRIDAY

3 rounds:

750m Row
50 Air Squats
10 D-ball cleans over shoulder


SATURDAY

Partner:

30 C&J
1 mile run (together)
10 Rope Climbs
1 mile run (together)
100 burpees


SUNDAY

5 Rounds:

50ft Plate Push
10 Plate Clusters
20 Burpees to Plate
200m Run

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Sunday June 30th

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Sunday June 30th

YOGA! Tomorrow at 10:30am. Sign up in TRIIB!

Also, a reminder that Odin is closed on July 4th! Enjoy the holiday!


SUNDAY

partner, 4 rounds for time:

50 cal ski

40 Push ups

20 alt. Tire flip jump through

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