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September 13, 2017

There will only be a 7,8,9am and 4,5pm class today. 

EMOTM for 10 minutes
5 Burpees
7 KBS (55/35)
WOD
5 rounds for time.
10 Hang Power Cleans (135/95) (RX+ 155/105)
20 Push ups
Run 300 meters  

September 13, 2017

There will only be a 7,8,9am and 4,5pm class today.  

WOD
"Emily"
10 rounds for time.
30 DU (3:1)
15 Pull ups
30 Squats
Run 100 meters (Rest 2 minutes between rounds. Score is total time)  

September 6, 2017

5 sets
1 Power Clean + 3 Hang Power Cleans
WOD
3 rounds for time.
30 Pull ups
Run 400 meters
(12 minutes or faster)

There will only be a 6,7,8,9am class today. We will be closed til further notice. Most likely reopen Tuesday but that is TBA. Everyone stay safe.
 

September 1, 2017

EMOTM for 10 minutes
9 Toes to Bar (12 Hanging Knee Tucks)
WOD
20 minute AMRAP
10 Push Press (95/65)
10 Box Jumps (24/20)
10 Slam Balls (30/20)  

September 1, 2017

15 minutes to work up to a 2RM Front Squat
WOD
For time.
27-21-15-9
Squat Cleans (95/65)
Ring Dips (sub for bar or box. box 2:1)
(16 minutes or faster)  

September 1, 2017

OPEN GYM (9-11am) 
10 rounds for time.
Run 400 meters
15 Hang Power Snatch (75/55) 

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305-89POWER

8771 SW 133rd St, Miami, FL 33176, USA

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