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Saturday 10.21.17

We will be CLOSED today for classses as we are hosting the 2017 Mid Atlantic Masters Classic!! Come out, support the athletes and take in …

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Friday 10.20.17

Front Squat 6 Sets of 2: Sets 1 & 2 – 78% Sets 3 & 4 – 83% Sets 5 & 6 – 88% Fitness …

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Thursday 10.19.17

Fitness Conditioning For Time: 30 Thrusters (45/35) 400 Meter Run 30 Thrusters (45/35) Sport Conditioning For Time: 30 Thrusters (65/45) 400 Meter Run 30 Thrusters …

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Wednesday 10.18.17

Barbell Cycling 5 Clusters S (95/65) C(135/95) 3 Clusters S (115/80) C(155/105) 1 Cluster S (135/95) C(185/125) Rest 2:00 5 Clusters S (115/80) C(155/105) 3 …

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Tuesday 10.17.17

Back Squat 7 Reps @ 74% 5 Reps @ 78% 3 Reps @ 82% Rest 2:00 between each set of squats Fitness Conditioning 50/35 Calorie …

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Monday 10.16.17

Squat Snatch On the Minute x 8 Minute 1 – 3 Reps @ 72% Minute 2 – 2 Reps @ 77% Minute 3 – 1 …

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Sunday 10.15.17

ACC 9-10am Open Gym 10-12pm

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Saturday 10.14.17

Fitness Conditioning w/Partner Buy In: 800 Meter Run 5 Rounds: 12 Pull-ups or Ring Rows 9 Snatch (95/65) 6 H.R. Push-ups Cash Out: 800 Meter …

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Friday 10.13.17

Front Squat 6 Sets of 2: Sets 1 & 2 – 70% Sets 3 & 4 – 75% Sets 5& 6 – 80% Fitness Conditioning …

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Thursday 10.12.17

Clean and Jerk On the Minute x 6 (2 Rounds): Hang Squat Clean + Squat Clean + Split Jerk Minute 1 – 70% Minute 2 …

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