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MON12SEP2016

WOD Strength Hang Clean: Every 2 min - 60/4, 70/3, 80/3, 85/2, 88/1, 92/1x2 singles Conditioning AMRAP in 18 minutes: 20 OHS (95/65 | R+ 115/85) 20...

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FRI09SEP2016

WOD Strength Bench Press: 5 sets of 6 at 90% of last weeks 5RM Conditioning AMRAP in 18 minutes, in teams of two alternating complete rounds:...

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SAT10SEP2016

WOD "Bowen" Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire...

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THU08SEP2016

WOD Strength Farmers Carry: 4 x 50M, build in weight use farmer bars - between each set complete 10 box jumps, rest as needed Conditioning Every...

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WED07SEP2016

WOD Strength Front Squat - every 2 min: 60/5, 70/3, 80/3, 85/2, 90/2*2 sets Conditioning For Time (20 min cap): 400M Run 15 Pullups | R+ C2B 15 Push...

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TUE06SEP2016

WOD Strength Clean & Jerk: 60/3, 70/3, 80/2, 85/2, 88/2, 90/2 Conditioning 4 Rounds for Time of 8-6-4 Deadlifts (225/155) Burpees Over Bar 2 min...

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MON05SEP2016

Monday Schedule: 9AM & 10AM Classes 8AM Open Gym  WOD “Becky” For Time: 800M Run 30 Squat Snatches (95/65) 400M Run 30 Hang Power Cleans...

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SAT03SEP2016

MONDAY LABOR DAY SCHEDULE: 9AM & 10AM ONLY  WOD Skill 3 Sets: 8 Alt. Pistols 3 Hollow/Arch Swings + 3 T2B + 3 C2B Modify Pistols with Single Leg...

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