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Category

WOD

FRIDAY

OPEN – PERFORMANCE – FITNESS“Blue Steel”3 Rounds:7 Power Snatches (75/55)7 Toes to Bar 7 Box Jumps (24/20) 50/35 Calorie Bike 3 Rounds:7 Power Snatches (75/55)7...
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THURSDAY

Silverback Primer3 Sets Not For Time: 7 Kettlebell Turkish Sit-ups :20 Dual Kettlebell Split Stance Iso Hold (Left) :20 Supinated Grip Dead Hang :20 Dual...
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WEDNESDAY

OPEN & PERFORMANCEPausing Front Squat ComplexBuild to a Heavy Complex: 1 Pausing Front Squat1 Front Squat “Four Loko”On the 4:00 x 5 Rounds:20/15 Calorie Row40...
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TUESDAY

OPEN & PERFORMANCE“Part Time”3 Rounds:12 Lateral Dumbbell Burpees21 Pull-ups Directly Into… 3 Rounds: 12 Alternating Dumbbell Snatches (70/50) 21/15 Calorie Bike FITNESS“Part Time”3 Rounds:12 Lateral...
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MONDAY

Strength: Power Clean & Jerk *Build to a Heavy Single* Open and Performance “Air Fryer” 3 Rounds: 50 Air Squats 10 Power Clean and Jerks...
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SUNDAY

GYM CLOSED KO IN THE OK 6 FINAL DAY GOING DOWN TODAY! AT THE UNION HS U.M.A.C ARENA ON 71ST & MINGO. COME AND SUPPORT!

SATURDAY

GYM CLOSED KO IN THE OK 6 GOING DOWN SATURDAY AND SUNDAY! AT THE UNION HS U.M.A.C ARENA ON 71ST & MINGO. COME AND SUPPORT!

FRIDAY

ECLIPSE BEGINNERS CLASS MONDAY – WEDNESDAY – THURSDAY @ 6:30PM NO WEEKEND CLASSES DUE TO KO IN THE OK 6! COME BY AND SUPPORT “BARBARA”...
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THURSDAY

ECLIPSE BEGINNERS CLASS EVERY MONDAY-WEDNESDAY-THURSDAY @ 6:30PM NO WEEKEND CLASSES DUE TO KO IN THE OK 6! COME BY AND SUPPORT Pausing Push Jerk Build...
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WEDNESDAY

ECLIPSE BEGINNERS CLASS EVERY MONDAY-WEDNESDAY-THURSDAY @ 6:30PM NO WEEKEND CLASSES DUE TO KO IN THE OK 6! COME BY AND SUPPORT “Airplane Mode” 2 Rounds:50/35...
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