Workout of the Day

Sunday WOD

Push Press x5
70-75-80-80-80%

Row 1k
30 KBS (70/50#)
50 Pistols

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Weightlifting Comp!

Be sure to come by the gym today between 10am and 4pm to watch some great athletes throwing some heavy weight around. We are proud to host the first ever Maritime Weightlifting Championships!

NBWA

Friday’s QOD

Do you volunteer? If so, where?

Speaking of volunteers, We still need a few volunteers for Saturday’s weightlifting competition. Looking for some BBQ’ers and some bar loaders. Lunch will be provided. Please let me know if you can help (even if it’s only for a couple hours).

Skills – Handstand Holds and MBC

Complete 3 cycles of:
AMRAP in 2 minutes
10 Med Ball Russian Twist
10 Wall Balls
Rest 1 minute

Stronger than yesterday

Stronger than yesterday

Strength Day

Still need a few volunteers for Saturday’s weightlifting competition. Looking for some BBQ’er and some bar loaders. Lunch will be provided. Please let me know if you can help (even if it’s only for a couple hours).

Front Squat – 1RM

Weighted Pullups – 5RM

Who's back is this?

Who’s back is this?

Twenty-eleven Hopper

Hang Clean x2
80-80-85-85-85

For time (with 15 min cap)
800m Run
50 Squats
30 Hang Power Cleans (95/65#)
45 Situps (feet cannot leave floor)
21 Thrusters (95/65#)

Compare to July 23/11

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