Patrick Sullivan

144th Bro Session

AMRAP 5 minutes of: 20 Wall Ball Shots, 20/14 10 Deadlifts, 185/135 AMRAP 7 minutes of: 20/15 Calories, Rowing 10 Push Jerks, 155/105 AMRAP 9 minutes of: 20 Burpees, lateral over bar 10 Power Snatch, 115/80 AMRAP11 20/15 Calories, Rowing… Read more »

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Active Recovery WOD – 2/12 – 2/18

Active recovery focuses on completing a workout at a low intensity, but just high enough that it gets the blood moving and helps reduce residual fatigue in the muscle. On a recovery day, running at a low intensity for a… Read more »

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The Effects Of Caffeine

You never get enough sleep. Every morning you emerge from your bed (after hitting the “snooze” button enough times that your clock is considering pursuing charges against you). You find yourself wandering the halls like a lifeless zombie, stumbling in… Read more »

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143rd Bro Session

For Time: 21-15-9 Burpee Box Jump Over 24”/20” Handstand Push-up 3 Rounds for time of: 10 Hang Power Cleans, 155#/105# 20 Front Rack Lunge, 155#/105# 30 Chest-to-bar Pull-ups 3 Rounds for time of: 400m run 21 Kettlebell Swings, 24kg/16kg 12… Read more »

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Active Recovery WOD – 25/ – 2/11

Active recovery focuses on completing a workout at a low intensity, but just high enough that it gets the blood moving and helps reduce residual fatigue in the muscle. On a recovery day, running at a low intensity for a… Read more »

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142nd Bro Session

5 Rounds for time: – 1 Mile run – 50x Push up – 100x Jumping lunge – 150 second plank hold (elbow or push-up style) Date and Time: Saturday February 3rd at 12:30pm

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Active Recovery WOD – 1/29 – 2/4

Active recovery focuses on completing a workout at a low intensity, but just high enough that it gets the blood moving and helps reduce residual fatigue in the muscle. On a recovery day, running at a low intensity for a… Read more »

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How Healthy Is Healthy Food?

We’ve often recommended to our clients and members that they should read labels on everything they buy, whether food or supplement. Why? Knowing exactly what’s in your food (or supplements) is important. It’s easy to focus on what seems “healthy”… Read more »

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141st Bro Session

For Time Complete The Following: 9-15-21 reps for time of: Burpee, bar-facing Overhead Squat, 95#/65# 4 Rounds for time of: 15 Kettlebell Swings, 32kg/24kg 15 Chest-to-bar Pull-ups 15 Calories, Rowed 3 Rounds for time of: 24 Wall Ball Shots, 20#/14#… Read more »

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Active Recovery WOD – 1/22 – 1/28

Active Recovery WOD 1/22-1/28 Active recovery focuses on completing a workout at a low intensity, but just high enough that it gets the blood moving and helps reduce residual fatigue in the muscle. On a recovery day, running at a… Read more »

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