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September 28, 2018


No open Gym hours tomorrow-- Saturday 9/29. Join us in running the Taste of the Trails 5k @ 10am at Falling Creek Park!

Strength:

Running clock...

0:00-10:00

Heavy single hang snatch

10:00-15:00

Heavy single snatch from floor

15:00-25:00

Heavy single overhead squat

Conditioning:

Every 3:00 for 4 Rounds...

200m Run

20 Dumbbell snatches (50/35)


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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

Location and Contact

1380 American Way Court, Suite A&B

Bedford, VA 24523

Phone:(540) 520-0059