Sign-up for Fundamentals Class starting March 9th at 6:00 pm, classes will be Mon, Wed, Fri at 10:30, Noon, 6:00, 7:00 pm sign-up Individual Warm-up: 20-ring dips, toes to bar, strict pull-ups, pistols. Warm up:Part #1 JA's, 5:00 JR, 20-squats, 1-gym length each, High knee walk, butt kick run, 2-lengths each side shuffle and kareoke runs, 4-50% sprints. Part #2 10-Snatch Grip Dead-lifts,

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Sign-up for Fundamentals Class starting March 9th at 6:00 pm, classes will be Mon, Wed, Fri at 10:30, Noon, 6:00, 7:00 pm sign-up  Individual Warm-up: 20-ring dips, toes to bar, strict pull-ups, pistols. Warm up:Part #1 JA's, 5:00 JR, 20-squats, 1-gym length each, High knee walk, butt kick run, 2-lengths each side shuffle and kareoke runs, 4-50% sprints. Part #2 with bar, 10-dead-lifts,

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Download Throwdown results.FINAL Sign-up for Fundamentals Class starting March 9th at 6:00 pm, classes will be Mon, Wed, Fri at 10:30, Noon, 6:00, 7:00 pm sign-up Individual Warm-up: 20-ring dips, toes to bar, strict pull-ups, pistols. Warm up:Part #1 JA's, 5:00 JR, 20-squats, 1-gym length each, High knee walk, butt kick run, 2-lengths each side shuffle and kareoke runs, 4-50% sprints. Part #2

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Rest Day  A Little Run To and Through The Desert by Howard H. Up at 5:30, just enough time to grab a shower, steam up a single grande, non-fat, no foam latte, make sure the camera is in the bag and head to the airport – not much different from the thousands of other times

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Gym Closed for Competition, admission is free. Schedule of events: Check in 8-9, Competitors brief at 9:00 first heat at 9:30. Intermediate WOD 1: Four Rounds 20-Thrusters, Box Jumps, 30-sit-ups. Cutoff 20:00 Elite WOD 1: Five Rounds 1-Rope climb, 7-thrusters, 115/75, Cutoff 10:00 Elite WOD 2: Three rounds, 15-GHD, 10-Box Jumps 36/32, 50-double Unders, Cutoff

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