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New Business Ribbon Cutting

Sun Loan Company Ribbon Cutting. Contact Dannell Sherwood whether you need money fast, help with your taxes, or guidance to rebuild credit. Sun Loan Company is located at 1504 N Main St. Miami, OK 918-542-8498

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Project Pride

Project Pride Edward’s Package Store

Project Pride recognizes those companies who have enhanced the curb appeal of their business, demonstrated pride in their business surroundings, improved landscaping to look cleaner and greener, and/or is attractive to the general audience. The Chamber’s Ambassadors coordinates this awards program and will make presentations on a bi-monthly basis to those well-deserving of this recognition. Nominations for this prestigious bi-monthly award may be sent at any time during the year. Each month designated Ambassadors will review the nomination forms and select the most deserving applicant for making a curb appeal impact in the City of Miami or Ottawa County.

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Happy 92nd Birthday!

Sunday April 21st

Miami Regional Chamber of Commerce

Monday:
Prep-
Run 1:00 Easy
Run 1:00 Moderate
Run :30 Hard
X 2

Metcon-
AMRAP 12 Minutes
40 Double Unders
2 KB Deadlift
2 KB Front Squat
2 KB Clean and Jerk
Add 2 reps to KB Movements each Round
C:70/55 Rx:55/35 S:35/20

Strength-
Bench Press 5x3 ending with 3RM

Tuesday:
Prep-Coach Led Snatch Focus

Olympic-
Snatch (we will spend some time on positioning and executing each phase)

Metcon-
5 Rounds for Time
400m Run
15 OHS
Rx: 95/65 S:75/55

Wednesday:
Prep-
3 Rounds
1 Body Blaster (Burpee Pull-up K2E)
10 Air Squats
10 Pushups
10 Sit-ups

Metcon-
6 Rounds (18 Minutes)
:20 on/ :40 off
WBS 20/14
KBS 70/55
Sit-ups
S:KB 55/35

Strength: Deadlift 5x3 (Halting)

Thursday:
Prep-
25 Jumping Jacks
25 Jumping Jacks Arms Forward
25 Lunge Steps
25 Arm Circles

Strength-
5 Rounds of 1 Squat Clean + 2 Pause Front Squats

Metcon-
1 Round Every 4 Minutes x 5 Rounds
10 Power Cleans
20 Box Jumps
14/10 Cal Rower/Bike or Run 200m
*Rest in remaining time
Score is each round individually

Friday:
Prep- Coach Led

Metcon- Partner Day
AMRAP
0:00-8:00
12 WBD 20/14
9 Burpees
6 Deadlifts 185/125
Rest 8:00-10:00
10:00-18:00
24 Sit-ups
12 Goblet Squats 50/35
9 Calories Air Bike
Rest 18:00-20:00
20:00-28:00
2 Rope Climbs
9 Box Jumps 24/20
12 Calories Row

Saturday-
Mural Fest WOD 10:00am
We will be celebrating important dates in Miami’s History with a workout that will not only push you but honor some of the greatest landmarks in our town!
You guys come out and support our community and get a great workout!
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Ben Barnes

I know that you made this modification knowing it is only for a few people in the area and at the end of the day you may not be able to show a profit on the books from this investment. But, it shows your heart and head are in the right place and it is appreciated.

 

Comment on Facebook

This is a beautiful place.

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