Thursday 07/09
Strength - Every 2:30 x 3 Sets
10 Deadlifts
Tap & Go sets
~60-65% of 1RM
WOD - 4 RFT
400m Run
20 KB Swings (53/36)
50 DU
Wednesday 07/08
Next Saturday is our big 10 year anniversary party ! We hope to see you all there to celebrate !
Body Armor - 4 RNFT
:20 Flex Arm Hang (mod top of ring row hold)
15 Hollow Tucks
10 Banded walk steps ea. way
WOD - 6 RFT
250m Row
5 Box Jumps (30/24)
2 Rope Climbs
Tuesday 07/07
Strength - Every 90s x 7 Sets
1 Power Clean + 1 Hang Power Clean
Build based off feel
WOD - 12 Min AMRAP
10 Wallballs (20/14)
6 Lateral Burpees
3 Power Cleans (185/125)
Monday 07/06
We hope you all had a great holiday weekend!
Saturday 07/18 - All classes on , 10 year anniversary party in the evening!
Sunday 07/19 - Closed
Don’t forget we added a 7am class to all Fridays during the months of July and August !
Strength - Every 2:00 x 5 Sets
5 Strict Press
@ ~70% of 1RM
WOD - 5 RFT
15 Push Press (115/85)
15 T2B
Friday 07/03
All morning classes ON today. 5:15, 7:00am & 8:00am
We will be CLOSED in the evening (no 4:30pm & 5:30pm) due to the ongoing heat conditions.
All weekend classes on! 🇺🇸 Have a great holiday weekend !
Strength Day
Part 1 - Every 2:00
7 x 5 Back Squats
@ 65-70% of 1RM
Part 2 - Every 90s x 8 sets
Sets 1-4 = 2 Snatch
Sets 5-8 = 1 Snatch
Build to a heavy single