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Archive for December, 2013

January 1, CLOSED

Posted by Jenn on December 31,2013

December 31, 11Am and Noon Classes only

Posted by Jenn on December 30,2013

“TK” 20 minutes of: 8 Strict Pull-ups 8 Box jumps, 36″ box 12 Kettlebell swings, 2 pood Post rounds completed to comments. Enlarge image U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died […]

December 30, WOD

Posted by Jenn on December 29,2013

Arm Health Skills Session 3×12 Flat Fly’s Bench Press GHD Sit Ups Wod 2x 3min Amrap, 60 Sec Rest 6 Push Jerk 8 Front Rack Lunges Coach Swagar’s Quote of the day: “One man has enthusiasm for 30 minutes, another for 30 days,but it is the man who has it for 30 years who makes a […]

December 29, WOD

Posted by Jenn on December 28,2013

December 28, WOD

Posted by Jenn on December 27,2013

Shoulder Mobility/Stability Skills Session 3×10 Beat Swings Over the Fences Super Mans Kips 3×3 Bar Muscle Ups Wod 3 Rounds 4 C2B 8 Ring Dips 4 T2B 8 Pistols Coach Swagar’s Quote of the day: “The resistance that you fight physically in the gym and the resistance that you fight in life can only build a […]

December 27, WOD

Posted by Jenn on December 26,2013

Spine Health Skills Session 3×12 Wide grip Bar Bell Bicep Curls Skull Crushers Reverse Grip Push Ups Russian Twists Wod 2 x 4 Min Amraps 6 OHP 12 Wall Balls 2 Min Rest 6 Push Press 12 Wall Balls Coach Swagar’s Quote of the day: “Don’t ask for a light load, but rather ask for a […]

December 26, WOD

Posted by Jenn on December 25,2013

HAPPY BOXING DAY   

December 25, WOD

Posted by Jenn on December 24,2013

  MERRY CHRISTMAS FROM MOST

December 24, WOD

Posted by Jenn on December 23,2013

Hip Mobility 7 Ways to a deeper squat Skills Session 3×10 OHS T2B Banded Pull Aparts Wod MOUSE 4 Rounds 1 Lengths Burpee Board Jumps 5  Man Makers 10 Pistols 15 Pull Ups Coach Swagar’s Quote of the day: “Feel the burn” – Unknown  

December 23, WOD

Posted by Jenn on December 22,2013

Leg Health Skills Session 10 Min of Muscle Ups Progressions and drills Wod  15 Min Amrap 500 M Row 12 Kettle Bell Snatch 12 Kettle Bell OHS Coach Swagar’s Quote of the day: “What good is it to look like Tarzan and play like Jane?” – John Welborn