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February 16th, 2016


WEATHER UPDATE: We will be having Open Gym hours today from 4-6pm. However, there will be NO regularly scheduled classes. If you can make it, great. But PLEASE use your best judgement regarding your commute.

Strength: 15 Minutes to find a 1-Rep Max Push Press

Assistance: Accumulate 50 reps strict pull-ups

Cash Out: Athlete's choice skillwork

Go, Johnny, go!


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January 25, 2019

Strength: Power clean + hang (full) clean Conditioning: 50-40-30-20-10 Dumbbell snatches (50/35) *50 Double under's after each round

January 24, 2019

Strength: 10-9-8-7-6-5-4-3-2-1 Strict Pull-up Strict Toes-to-bar Conditioning: 4 Rounds 1 Minute max hang snatches (95/65) 1 Minute REST 1 Minute max sit-ups 1 Minute REST

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1380 American Way Court, Suite A&B

Bedford, VA 24523

Phone:(540) 520-0059