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GoFit 12/9/16

EMOM 14:00 Even: 15 Air Squats Odd: 15 Ring Rows

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WOD 12/6/16

Barbell Low Hang Snatch (2″ from floor): 4X2 @ 85%-90% Conditioning 3 Rounds Bergeron Beep Test* 50/40 Cal Row 3 Rounds Bergeron Beep Test 50/40 Cal Row 3 Rounds Bergeron Beep Test *BBT = 7 Thrusters (75/55), 7 Pull-ups, 7… Read more »

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The Thanksgiving Post

Thanksgiving is often seen as a time for family and food. It is also a time for reflection. In a world that always seems so far off from what we know it can be it is good to reflect. The… Read more »

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New Schedule and Other Stuff

Our new schedule is set to launch in just 2 weeks. With that, I want to give everyone an idea of what that will look like and where we plan to go from here. First, we will monitor attendance at… Read more »

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Faye’s Story

What are some big accomplishments since joining 410?  I have been attending the classes consistently since March, dropped three dress sizes and have lost over 50 lbs. But more importantly I have become stronger. I don’t always finish last anymore… Read more »

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#12: Know Your Why

“If you haven’t satisfied your why, then starting a challenge is inevitably likely going to fail for you. And people blame themselves or they blame the challenge and I think it’s both. I think sometimes it’s just… you’ve chosen something… Read more »

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#11: What’s Next

I have had a few questions on what we will be working on next now that the squat cycle is over. To answer that let’s look at where we have been. We have spent the bulk of the last 22… Read more »

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#10: Labor Day

Labor Day is usually seen as the end of summer. The last hoorah before school, work and other life responsibilities start to take over. The days start to get noticeably shorter, football starts and pumpkin everything starts to appear. It… Read more »

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#9: Second Iteration of Programming

13 weeks ago we launched our individualized programs. At the time I didn’t know what would be needed for these and made it a pilot run. These programming templates have been a great success. Many people are interested in putting… Read more »

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Mike D GoRuck Guest Blog

“What’s up, weirdos?” was the greeting that Gary, Chris and I got when we rolled up to a park in Georgetown Friday night wearing 30-pound backpacks, head lamps and reflective tape.  We were there for the Go Ruck Tough Challenge,… Read more »

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