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Flashback to a time where the earth glowed copper.

Important announcement: There will be NO class this upcoming Sunday due to some scheduling conflicts. Get out of the gym and enjoy our beautiful landscape. Get to the beach go for a run, hike the hills of Laguna or better yet, just enjoy some leisure time with loved ones.

Special Saturday treat coming at you as well.

Workout of the Day
Close Grip Bench Press 5 rrm
*in 12 minutes

Clean (135+/#85+)
CTB Pull Up
prowler 2 way

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Big guy is not amused however, there it is in all its triumph a perfectly executed Split jerk within the chaos of a competition.

Weight looks evenly distributed through Maia’s front heel and back toe. Back knee is slightly bent. Front Leg is slightly past vertical with a positive shin angle. Last bot not least the bar is straight up over the hips with arms locked out.

Workout of the Day
EMOM x 12
minute 1: 10 RDL (40-60Kg)
minute 2: 10 Barbell Bent Over Rows (same as RDL)
minute 3: HS Hold (:30-:40)

For total reps
3 minutes @ each Station 2 minute rest between exercises
Calories Assault Bike/ Airdyne/ Ski erg *choose your destiny
hollow rocks
Db snatch

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It has been awhile since we updated our “What are you Training For?” Board. Think its time that we reflect, react and triumph. If you dont have goals you are just spinning your wheels. If you need help, we know some people who can help you with that.

Skill Work
-Spend 10-15 minutes working on Muscle Up Transition, skill work

Press 5,5,5,5,5
*Work up over 5 sets to something challenging for 5

AMRAP 12 minutes
10 Db Push Press
10 Box Jumps
300/200 m Row

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Another day to be awesome. 

Gains going up on a Tuesday 

Workout of the Day

3 rounds not for time

8 Turkish get ups (4/4)

Lateral banded walks 

5 strict pull ups

Every 3 minutes x 5 

5 front squat (75-80% of 3rm)

3 rounds for time 

Run 400m 

21 Russian Swings

12 burpees 

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A huge congratulations to those impressive ladies in the middle. Great job on Saturday. There were many a first. There were Personal bests, tears, blood, some skin was shed and through it all fears were expelled and confidence grew. More on this later in the week.

Thanks to everyone who was able to come out and show some support.

Workout of the Day
Every 1:15 for 12 sets (17 minutes)
Clean Pull + 2 Power Cleans
* Build over the course

3 rounds
1 minute @ each station
Calorie Row
wall ball
-Rest 1:00