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Month: January 2010

NEW WEEKLY SCHEDULE as of April 17, 2010

January 28, 2010
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CHECK OUT OUR NEW SCHEDULE MONDAYS 830AM  930AM  5PM  6PM  645PM TUESDAYS 5PM WEDNESDAY 830AM  930AM  5PM  6PM  645PM THURSDAY 5PM FRIDAY 830AM  930AM  5PM  6PM SATURDAY 10AM

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WOD JAN 27 2010

January 28, 2010
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WARM UP SAMSON STRETCH 50 JUMPING JACKS 30 RUN LUNDGE 10 SQUATS WORK OUT 400 METER RUN 5 RING DIPS 10 KBELL SWINGS 200 METER RUN 10 RING DIPS 15 KBELL SWINGS 400 METER RUN 15 RING DIPS 20 KBELL SWINGS THEN  FRONTSQUATS 3-3-3-3 CORE 50 SITUPS 50 RUSSIAN TWIST BONUS WORK OUT 21-15-9 HAMMER…

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WOD JAN 25, 2010

January 28, 2010
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WARM UP 400 METER RUN 2 ROUNDS 10 DIPS 10 SITUPS 10 SQUATS 10 SUPERMAN 30 SEC SAMSON STRETCH WORKOUT 3 ROUNDS FOR TIME 30 BOX JUMPS 20 T PUSH UPS 30 H2H SWINGS 20 WALL BALL CORE 50 SITUPS 50 BACK EXTENTIONS

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WOD Jan 13 2010

January 13, 2010
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WARM UP 50 Jumping Jacks 50 Run Lundges 5 50 meter sprints w/ 30 sec rest between WORK OUT 7 ROUNDS 5 Deadlifts  65/35lb 5 Hang Cleans 5 Shoulder Press 5 Goodmornings 5 Push Press CORE 50 Mountain Climbers 25 Situps 50 Russian Twist

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