Tuesday 07/05
We hope everyone had a safe and fun 4th! Back to our normal schedule on this fine Tuesday.
Strength- Every 2:00
6 x 5 Strict Press @75-80% if 1RM
WOD- Every 6:00 x 3 Rounds
800m Run
15 Front Squats (95/65)
Max Shoulder to Overhead
Monday 07/04
Happy Independence Day! Reminder that today there is only 1 class at 8:00am. We will be closed for the remainder of the day. Enjoy your holiday!
PARTNER WOD- 25 min AMRAP
P1: 400m Run
P2: AMRAP
10 KB Swings (53/36)
10 Burpees
10 Pull ups
10 Sit ups
Friday 07/01
Hello July!!! Please do not fly by as fast as June did!!
Monday - July 4th - 8:00am class only
Body Armor- 4RNFT
7-10 Ring Dips
:20 Side Plank ea.
12 Goodmornings
10 Bird Dogs ea.
WOD- 5RFT
200m Sandbag Run
2 Rope Climbs
25 Sit ups
Thursday 06/30
Not sure how it’s the last day of June already….. with that being said don’t forget that on this coming Monday (July 4th) we will only be holding one class at 8:00am.
Strength- Every 2:00
5x5 Back Squats
70-75% of 1RM
WOD- 5RFT
500m/400m Row
100ft Walking Lunges
100m Farmers Carry (KB53/36)(DB50/35)
Wednesday 06/29
Body Armor- 4RNFT
10 Banded pull aparts
:30 Handstand Hold
10 Bent over DB rows (ea. side)
10 Kneeling DB press (ea. side)
WOD- For Time
Buy In: 800m Run
18-15-12-9-6-3
T2B
Burpee Box Jump Overs (24/20)
Buy Out : 800m Run