Tuesday 06/30
Strength - Alt OTM
8 mins Alt (4 Rounds)
10 DB Rows ea
12 DB Bench
Rest 2:00
8 min Alt (4 Rounds)
10 DB Curls
25 Crunches
WOD - 10 min AMRAP
15/12 Cal Row
15 Wallballs (20/14)
Monday 06/29
This Friday - 7:00am class added to Fridays for the months of July and August!
Saturday 4th of July - all classes on!
10 year anniversary party - July 18th at 6pm! (Closed Sunday July 19th)
We’re looking at “extreme heat conditions” this week. Please hydrate BEFORE , during , and after workouts, but most of all listen to your body!
Strength - Every 90s x 8 Sets
3-3-3-2-2-2-1-1 Push Jerk
Build to a heavy single
WOD - “Eva Strong” Solo version
5RFT
24 DU
10 T2B
2 Clean & Jerks (205/135)
400m Run
Friday 06/26
Beginning NEXT Friday July 3rd we will be adding back in a 7am class for Fridays through the summer!
Strength Day
Part 1 - Every 2:30
6 x 6 Back Squats
@ 60-65% of 1 RM
Part 2 - Every 90s x 10 Sets
Sets 1 - 5 = 2 Cleans + 1 Jerk
Sets 6-10 = 1 Clean + Jerk
Build based off feel
Thursday 06/25
Body Armor - 3 Rounds of each pair
3 Rounds OTM :
10 Seated wall angels
:45 Plank
3 Rounds OTM :
12 Barbell curls
15 Banded face pulls
WOD - 15 min AMRAP
15/12 Cal Row
30 DU
15 T2B
Wednesday 06/24
Strength - Every 2:00 X 6 Sets
5-5-5-3-3-3 Deadlifts
Tap & Go sets , build based off feel
WOD - 10RFT
10-9-8-7-6-5-4-3-2-1
Power Snatch (75/55)
Lateral Burpees
100m Run