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7/23/14 Strength: Deadlift 3 reps every 30 seconds for 5 min (Wt should be 90-100% of max clean) Wod: 12 min cap 800 m row

Please no parking in the parking lot at the 9 or 11 am class. We are having all the weeds cut down so I do

7/22/14 Strength: Hang Power Snatch 1 rep every 60 seconds x 10 @ 70% Wod: 20 min amrap 400 m run 20 pull-ups 20 box

7/21/14 Strength: Front Squats 7×3 @ 90% (rest 2-3 min between sets) Wod: Test Your Metal Individual Wod 1 8 min amrap: 9 Front squats

Team wod 10 am Barbell 11

Bruce Eicher, athlete and coach, competed in the York Can-Am Games this past week. We’re proud to report Bruce took home two medals!   He competed