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GoFit 12/14/16

3 Rounds of: 20 Dumbbell Step ups 25 Sit-ups 20 Dumbbell Lunges 25 American Kettlebell Swings Buy out: 200 Single Unders or 100 Double Unders

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WOD 12/13/16

Barbell 3X2 Hang Clean + Jerk (below the knee) @ 70%   Conditioning 1500m Row 100 DU 50 Split Jumps 100 DU 1500m Row

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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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