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Workout Blog

01/25/20

Congratulations Nate & Lindsay on the birth of their second daughter, Elle Gray. Born January 21st, 7lbs 5oz & 21". Mother and Daughter are doing great. Health & Happiness!!  _______...

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01/24/20

JRC RockFit today at 10:45am with Kara. _______ Part I. 8min EMOM: 1 Squat Snatch Part II. AMRAP 3min Bike for Cals 1min Rest 9min AMRAP: 12 KB Swings (55/35)...

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01/23/20

Dan B Part I. Strict Press - 18min - 6 Sets of 5 Reps @21X1. Building heavy. Part II. 8min AMRAP: 8 Shoulder-to-Overhead (135/95) 8 Toes-to-Bar Score Total Reps.

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01/22/20

2020 WODFather Competition Save the Date: Sunday, May 3rd WODFather this year is an all individual competition for Masters athletes 35 and over. Age brackets fro every 5 years. Comp...

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01/21/20

Part I. 20min AMRAP: 10 Double Dumbbell Dead Lifts (50’s/35’s) 10 Suitcase Step-ups (50’s, 24”/35’s, 20”) 10 Med Ball Clean Wall Balls (20/14) Score Total Reps Part II. 10min Group...

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01/20/20

Brian O We will have regular hours all day on Monday including. RockFit at 10:45am with Kara. Strength & Power at 6:30pm with John P. _______ Part I. 5 Rounds,...

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01/19/20

Pete G 5 Rounds for Time: 60 Double Unders 30 Air Squats 30 DB Snatches (50/35) 20/16 Cal Bike or Row 20 Burpee Box Jumps (24”/20”) 34min Cap.

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01/18/20

Lauren D RockFit today at 11:00am with Kara. _______ Partner “Nate” 20min AMRAP: 2 Muscle-ups 4 Handstand Push-ups 8 KB Swings (70/45) Or 20min AMRAP: 4 Chest-to-Bar Pull-ups 8 Push-ups...

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01/17/20

Brittany, Bill & Rachel RockFit today at 10:45am with Kara. _______ 5 Rounds Against a 6min Clock: 25/20 Cal Row 60’ Goblet Lunge (70/45) 30’ out and back 15/12 Cal...

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01/16/20

Congratulations to Martha & Stephen on the birth of their Daughter, Scarlett Rae. 7lbs, 14oz & 20in. Health & Happiness! _______ Part I. Climb the ladder as high as possible...

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01/15/20

Matt D2 RockFit today at 10:45am with Kara. _______ The Rock Barbell Club will meet at 6:30pm. _______ Part I. 6min EMOM: Power Snatch (135/95) - 1.1.1 - Rest 10sec...

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01/14/20

20min AMRAP: 40 Wall Balls (20/14) 30 Cal Bike/Row 20 Single Arm DB Clean & Overhead (70/50) 10 Bar Muscle-ups Score Total Reps. Sub 20 CTB Pull-ups for BMU. Alternate...

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