Blog Week of 11-10-2025

Quote of the Week 11-10-2025

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“Running is about finding your inner peace, and so is a life well lived”

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NEWS

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Welcome back friends!  Okay- here is your last chance…

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PUNK ROCK RUN 2025

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PROGRAMMING

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Heavy 3s all week to show off what we are made of. Make these heavy and fast please. Big old hero WOD for Veterans Day and a girl Thursday make this week totally brutal. Drink your water and get your sleep friends.

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LET’S GET AFTER IT!

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Monday

Strength

Close Grip Bench Press

3-3-3-3-3

Metcon

21-15-9

Power Clean (CC)

Ring Dips

Sit-ups x2

Tuesday 

*9AM ONLY*

Metcon 

“Tommy Mac”

2 Rounds For Time

12 Burpees

12 Thrusters (115/75 lb)

12 Burpees

12 Power Snatches (115/75 lb)

12 Burpees

12 Push Jerks (115/75 lb)

12 Burpees

12 Hang Squat Cleans (115/75 lb)

12 Burpees

12 Overhead Squats (115/75 lb)

Wednesday 

Strength

Chin-ups

3-3-3-3-3

Metcon

AMRAP 12

1 MU

2 C2B Pull-ups

3 Pull-ups

4 T2B

5 KBS

6 Box Jumps

Thursday

Strength

OHS

3-3-3-3-3

Metcon

“Nancy”

5 Rounds

400m Run

15 OHS (95#/65#) 

Friday

Strength

Push Press

3-3-3-3-3

Metcon

4 Rounds

40 Doubles

10 HSPU

2 Right Side TGU

2 Left Side TGU

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