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    MONDAY5:45 - 9:00am
    6:30 - 7:30pm

    TUESDAYAvailable for
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    WEDNESDAY5:45 - 9:00am
    6:30 - 7:30pm

    THURSDAYAvailable for
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    FRIDAY5:45 - 9:00am

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    SUNDAY9:15 - 10:15am

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    ADDRESS7855 Daylily Way Frisco, TX 75033

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ring rows'S ARCHIVE

  • Sun.7.15.18

    By CoachBo | In WOD | on July 14, 2018

    Warmup: ROM, dynamic stretches, 30 seconds of jumping jacks, high knees and butt kicks WOD: 5 Rounds: 30 second Handstand hold 30 second Squat Hold 30 second Plank 30 second Dead hang then 2 Rounds 60 Squats 50 Box Jumps 40 Sit ups 30 Pushups 20 Ring rows 10 Dips Cooldown: roll out and stretch, more »

    CONTINUE READING
  • Mon.3.14.16

    By CoachBo | In WOD | on March 13, 2016

    Warmup:  ROM drills, dynamic stretches, 20 shoulder circles, 20 jumping squats, 200m run WOD: 5 Rounds for time: 20 Slam Balls 10 Ring rows 500m Row Cooldown: 5 x 10 Knees to elbow in side plank, each side

    CONTINUE READING
  • Fri.7.17.15

    By CoachBo | In WOD | on July 16, 2015

    Warmup: ROM, dynamic stretches, 10 push press and 10 rows with bar, 15 squats WOD: 5 rounds for time of: 5 handstand push-ups 10 one-legged squats, alternating 15 ring rows Cooldown: 3 min plank, roll out and stretch

    CONTINUE READING
  • Wed.11.25.14

    By CoachBo | In WOD | on November 25, 2014

    Warmup: ROM, 200m run, 10 Clean Pulls, 10 Front Squats, 5 Jerks Strength: Clean + Jerk, deload 5/5/5 @ 40/50/60% 1RM WOD: 3 Rounds Max rep in 60 sec, Wall balls (20/14#) rest 60 sec Max rep in 60 sec, Kneeling KB Halos, alternating rest 60 sec Max rep in 60 sec, Box Jump (24/20″) more »

    CONTINUE READING
  • Fri.12.13.13

    By CoachBo | In WOD | on December 12, 2013

    Coach Aly is back and will be coaching the Sat @ 9:30 class, get up and come see her! Justin and I (along with our awesome teammates) will be working our tails off at All Cities Open. Send us good, strong vibes!! Warmup: ROM drills, 25 push ups, 25 sandbag get ups 4 rounds: 10 more »

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