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08/12/14

   Cluster 5-3-1-1-1-1-1 WOD 3 min AMRAP Squat Clean Thrusters, 135/95 Rest 1 minute 3 min AMRAP Squat Cleans, 115/75 Rest 1 min 3 min AMRAP Thruster, 95/55  

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08/11/14

      Strength Back squat, front squat or deadlift 1-1-1-1-1 WOD 3 Rounds for time Run 400 21 Burpees 21 Situps Rest 2 mins Max double unders in 2 minutes

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08/10/14

Partner WOD Partner A Run 400m Partner 2 Max Thrusters, 45/33 Then Switch Repeat the same sequence below. Run 400 Max Box jumps, 24/20 Run 400 Max KB Swings, 53/35 Run 400 Max Double unders    

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08/08/14

WENDY! Strength Snatch or Hang power snatch 2-2-2-2-2-2-2 WOD AMRAP in 15 mins 7 Hang power snatch 95/65 14 Walking lunges, 45/25 lb bumper 21 Double unders  

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08/07/14

    So long Felipe! Safe travels back to Spain and thanks for dropping in for a few weeks! Ryan N. taking on Alan’s Challenge! Remember, you have a month to improve your time! Does your squat look like Ryan’s?   Strength Clean & Jerk

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08/06/14

Strength Back Squat, Front Squat or Deadlift (Or bench if you are Russ, Lisa and Nick and the trainer isn’t paying attention) WOD ‘Nicole’ 20 min. AMRAP Run 400m Max pull-ups

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08/05/14

4 rounds In 4 minutes Row 500m 21 Box jumps, 24/18 Max KB Swings, 53/35 Rest 1 minute Score is total KB Swings.

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08/04/14 – “The SCS Rainstorm/Hailstorm 2014”

Apparently mother nature decided to park a huge thunderstorm right at 9 and Jefferson and leave it there for a few hours. Here is some serious creativity and athleticism used by one of our members to get into his car… The set-up.   Equipment offload.

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08/01/14

Thanks for dropping in Cortney! 21-15-9 Front squats, 75/55 Shoulder to overhead, 75/55 Pull-ups

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