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TODAY’S WOD LIFT Thruster -Spend 15 min building to a 3RM -Can use racks METCON 8 RFT 5 DB Hang Power Clean (45/25) 7 DB Push Press 9 DB OH Walking Lunges (ea leg) Fix Your Hand Position to Supercharge Your Squats

Nutrition Challenge Starts Today!

Get signed up today for the Fall ARCFit Nutrition Challenge.  Bring your $15 in and get weighed/measured/photographed.  Let the challenge begin! TODAY’S WOD LIFT Power Clean + Hang Squat Clean + Jerk ‐Every 90 sec for 8 sets ‐Start with 60% of jerk METCON 12 minute AMRAP: 200m Run then… 10 Alt KB Snatches (70/53) […]


TODAY’S PARTNER WOD 1000m row relay -each partner rows 500m 150 kb swings (53/35) 200 double-under relay -partners alternate every 25 reps 100 wall balls (24/20) 20 50m sprint relay -partners alternate every 50m 75 toes to bar 1000m row relay -each partner rows 500m Don’t forget to sign up for the ARCFit Fall Nutrition […]