WOD 2018

Monday – 181231

Tomorrow is the day most people set new goals for the year. Use this guide to help you make SMART goals for 2019! ANNOUNCEMENTS Granite

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Saturday – 181229

TONIGHT, HOPE TO SEE YOU THERE!!! ANNOUNCEMENTS Holiday Party – TONIGHT!!! Saturday, December 29th from 6-9pm @ the gym Ugly Sweater Contest & Games Bring

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Friday – 181228

ANNOUNCEMENTS Holiday Party: Saturday, December 29th from 6-9pm @ the gym Ugly Sweater Contest & Games Bring a dish to share! Granite Games Throwdown: SOLD

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Thursday – 181227

ANNOUNCEMENTS Holiday Party: Saturday, December 29th from 6-9pm @ the gym Ugly Sweater Contest & Games Bring a dish to share! Granite Games Throwdown: SOLD

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Wednesday – 181226

ANNOUNCEMENTS Holiday Party: Saturday, December 29th from 6-9pm @ the gym Ugly Sweater Contest & Games Bring a dish to share! Granite Games Throwdown: SOLD

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Saturday – 181222

ANNOUNCEMENTS Coat Drive for The Rising Church of Arvada All week through the 12 Days of Christmas WOD this Saturday we will be collecting coats, hats, gloves,

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Friday – 181221

ANNOUNCEMENTS Coat Drive for The Rising Church of Arvada All week through the 12 Days of Christmas WOD this Saturday we will be collecting coats, hats, gloves,

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Thursday – 181220

ANNOUNCEMENTS Coat Drive for The Rising Church of Arvada All week through the 12 Days of Christmas WOD this Saturday we will be collecting coats, hats, gloves,

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Wednesday – 181219

ANNOUNCEMENTS Coat Drive for The Rising Church of Arvada All week through the 12 Days of Christmas WOD this Saturday we will be collecting coats,

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Tuesday – 181218

ANNOUNCEMENTS Holiday Party: Saturday, December 29th from 6-9pm @ the gym Ugly Sweater Contest & Games Bring a dish to share! Schedule Update: December 22nd

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Monday – 181217

ANNOUNCEMENTS Holiday Party: Saturday, December 29th from 6-9pm @ the gym Ugly Sweater Contest & Games Bring a dish to share! Schedule Update: December 22nd

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Saturday – 181215

ANNOUNCEMENTS Schedule Update: December 24th – CLOSED – Christmas Eve December 25th – CLOSED – Christmas December 31st – NO EVENING CLASSES (last class is noon) January 1st – 9am ONLY January

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Friday – 181214

ANNOUNCEMENTS Schedule Update: December 24th – CLOSED – Christmas Eve December 25th – CLOSED – Christmas December 31st – NO EVENING CLASSES (last class is noon) January 1st – 9am ONLY January

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Thursday – 181213

ANNOUNCEMENTS Schedule Update: December 24th – CLOSED – Christmas Eve December 25th – CLOSED – Christmas December 31st – NO EVENING CLASSES (last class is noon) January 1st – 9am ONLY January

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Wednesday – 181212

ANNOUNCEMENTS Schedule Update: December 24th – CLOSED – Christmas Eve December 25th – CLOSED – Christmas December 31st – NO EVENING CLASSES (last class is noon) January 1st – 9am ONLY January

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Tuesday – 181211

ANNOUNCEMENTS Schedule Update: December 24th – CLOSED – Christmas Eve December 25th – CLOSED – Christmas December 31st – NO EVENING CLASSES (last class is noon) January 1st – 9am ONLY January

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Monday – 181210

ANNOUNCEMENTS Schedule Update: December 24th – CLOSED – Christmas Eve December 25th – CLOSED – Christmas December 31st – NO EVENING CLASSES (last class is

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Friday – 181207

SWOD “Isabel” For time: 30 Snatches (135/95) or “Grace” For time: 30 Clean & Jerks (135/95) WOD Pick Your Own Poison You may pick a

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Wednesday – 181205

SWOD 10 minutes of Rope Climb Drills WOD 10 rounds for time of (20 min cap): Run 100m 10 Box Jumps (24″/20″) 1 Legless Rope

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Monday – 181203

SWOD 10 minutes to establish a heavy single in the following complex: Power Clean + Hang Power Clean WOD 4 rounds for time of (24

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Saturday – 181201

WOD Teams of 2, alternate movements to complete as many rounds and reps as possible in 30 minutes of: 50 Double Unders 40 KB Swings

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Friday – 181130

SWOD Every 2 minutes for 20 minutes (10 sets), complete: Overhead Press x 5 reps – AHAP across Ring Row x 7 reps WOD Pick

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Thursday – 18129

SWOD Every 90 seconds for 24 minutes (4 sets each), complete: Station 1 – Single Leg Squats (“Pistols”) x 6 reps/leg @ 2111 Station 2

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Wednesday – 181128

SWOD 3 sets of: Overhead Squat x 5 reps @ 33X1 – AHAP maintaining control Hollow Hold x 30 seconds Single-leg Floor Bridge x 10

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Tuesday – 181127

SWOD 10 minutes to establish a heavy single in the following complex: Power Snatch + Hang Power Snatch WOD For time: Run 800m 80 Alternating

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Monday – 181126

SWOD Every 3 minutes for 15 minutes (5 sets), complete: Deadlift x 3-5 reps – AHAP across Box Jump x 5 reps – increasing height

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Saturday – 181124

WOD In teams of 3-4, complete the following for time: 400m Tire Flip – every 15 Tire Flips, each team member performs 15 Push Presses

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Friday – 181123

WOD “Thanksgiving with the Girls” For time: Angie’s House 20 Pull Ups 20 Push Ups 20 Sit Ups 20 Air Squats Helen’s House Run 400m

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Wednesday – 181121

ANNOUNCEMENTS Holiday Schedule Thursday, November 22nd – CLOSED FOR THANKSGIVING Friday, November 23rd – BURN & 9AM ONLY WOD For time: Run 5k

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Tuesday – 181120

ANNOUNCEMENTS Holiday Schedule Thursday, November 22nd – CLOSED FOR THANKSGIVING Friday, November 23rd – BURN & 9AM ONLY SWOD Every 90 seconds for 9 rounds

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Monday – 181119

ANNOUNCEMENTS Holiday Schedule Thursday, November 22nd – CLOSED FOR THANKSGIVING Friday, November 23rd – BURN & 9AM ONLY SWOD 10 minutes to work up to

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Saturday – 181117

ANNOUNCEMENTS Holiday Schedule Thursday, November 22nd – CLOSED FOR THANKSGIVING Friday, November 23rd – BURN & 9AM ONLY WOD In teams of 2, alternate complete

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Friday – 181116

ANNOUNCEMENTS Holiday Schedule Thursday, November 22nd – CLOSED FOR THANKSGIVING Friday, November 23rd – BURN & 9AM ONLY SWOD Every 75 seconds for 10 sets,

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