Month: September 2017


I hope everyone is safe. Unfortunately, we still have no power at the gym. All afternoon classes are cancelled. However, Dawson is open and you are welcome to workout there if you want to venture out. Class times are 4,5,6 and 7. Please stay safe as power lines and trees still liter the roadways.

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The safety of our members and staff are extremely important. We hope everyone made it safely through the storm and remain safe throughout the day. All morning classes are cancelled due to power outages and impassable roads. We expect to open for all regularly scheduled classes. Please continue to monitor social media for any changes.

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Tuesday 12 September 2017

Strength: Full Snatch from the hang position:  4 sets of 2 reps. On the last rep complete 1 OHS


AMRAP for 10 minutes of:

6 KB Snatch #53/35 (alternating)

9 V-Ups (RX + Strict L-Sit Pull Ups)

12 Push Ups (RX + deficit push ups, males use two #45plates / females use two #35)

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Monday September 11 2017 (9/11)

Today we pay tribute to those that perished on September 11th 2001

9/11 Tribute WOD (40 minute time-cap)

2001m Row
11 Box Jumps (36″/24″)
11 Thrusters (125#/85#) * Deaths at the Pentagon
11 Burpee Chest-to-Bar Pull-ups
11 Power Cleans (175#/120#) * AA Flight 175 South Tower
11 Handstand Push-ups
11 Kettlebell Swings (70#/53#)
11 Toes-to-Bar
11 Deadlift (170#/120#) * Flight 77 and Flight 93
11 Push Jerk (110#/75#) * Number of Floors in each Tower
2001m Row

The 2001M row or run represents the year the attack took place.

The 11 Reps of 9 exercises represent the date.

Even the weights have meaning.

The 125lb Thrusters represents the number of deaths that occurred at the Pentagon.

The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower

The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined

The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center

NOTES: Weather dependent you may run instead of row. Although each weight has significance scale accordingly

Based on weather, class size and equipment your Coach may choose to do the alternate WOD below:


In honor of the 343 firefighters that gave their lives in the line of duty on 9/11

100 Deadlifts (145#/105#)
100 Power Cleans (95#/65#)
100 Ground to Overhead (65#/35#)
43 Burpees

Men use a 45# bar, Women use a 15# bar
First plates on the bar are 10#, then 15#, then 25# per side
Strip the outer plate after each lift of 100 reps is completed
Post total time


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