Monday 07/25

SMITH POINT LIFEGUARD TOURNAMENT TODAY AT 10:00am !

Wednesday- first gymnastics clinic (slots filled). Next Wednesday we will be running the same clinic so if you didn’t get a chance to register for this week there are still spaces left for the 3rd!

Friday- Strongman class with coach Esek. We are taking these next 3 Fridays to learn some new stuff! At 6:30pm each Friday for the 29th, 5th, and 12th classes will cover fun movements such as… yoke carry, log clean&press, axle bar lifts, stones, and so much more!

In the SAME google sheet as the gymnastics clinic, scroll down to find the signup for strongman. Please type in your name and which classes you are able to attend!

Body Armor- NFT

• Accumulate 2:00 L-Hang or 4:00 Tuck hold

• Every drop: Alt between 15 Banded Goodmornings & 15 Sit ups

WOD- 15 RFT (30:00 Cap)

• 15/12 Cal Row

• 12 Burpees

Friday 07/22

BEACH WOD- This Sunday 8am at Smith Point Beach, meet west of the pavilion on the sand. All are welcome, see you there!! (There will be no regular class or open gym this Sunday)

Strength - Every 90s x 8 sets

• 2 Power Snatches

• Build based off feel

WOD - Alt OTM x 14 mins

• Even: 5 Power Snatch (115/85)

• Odd: Max Wallballs (20/14)

Gymnastics clinic sign up! Scroll to the right to find the Aug 3rd column :

https://docs.google.com/spreadsheets/d/1-IYKZ0uePGNEZZiE-bNKSviZwtQgCxUHiohS5YIMM80/edit

Thursday 07/21

Spots are filling quick for Wednesday’s first gymnastics clinic! There’s still plenty of room to sign up for the following Wednesday too- scroll to the right to view available sports for the 3rd.

https://docs.google.com/spreadsheets/d/1-IYKZ0uePGNEZZiE-bNKSviZwtQgCxUHiohS5YIMM80/edit

Sunday Beach WOD! -Smith Point Beach- meet west of the pavilion on the sand for 8am. All are welcome!

Strength- OTM x 10

• 1 Squat Clean

• Build based off feel

WOD- For Time

• 100/80 Cal Row

• 80 DB Hang C& J (50/35) (switch arms every 5 reps)

• 60 DB Box Step Ups (24/20)

• 800m Run

Wednesday 07/20

Sunday- beach WOD (weather pending) 8am Smith Point beach

Gymnastics clinic - an email went out yesterday containing all info needed to sign up for the clinic. If you did not receive it or are having trouble filling it out please contact us! Spots are filling quick!

Photos from our party have been uploaded to our Facebook page

For todays workout, traditionally “Angie” is to be completed straight through chipper style, but today we are going to partition as needed. You can break up the reps into rounds.

Body Armor- 3RNFT- KB Carry

• 50m FR left FC right

• 50m OH left FC right

• 50m FR right FC left

• 50m OH right FC left

WOD- For Time “ANGIE”

• 100 Pull ups

• 100 Push Ups

• 100 Sit ups

• 100 Air Squats

  Partition into rounds as needed

Tuesday 07/19

BEACH WOD- This Sunday, weather pending though, keep an eye on our social media pages and here as well if we have a last minute cancellation (in that case we will have regular class & open gym)

Smith Point park at 8:00am, use the west tunnel to the beach entrance and meet down on the sand, all are welcome !!

WOD- 5RFT

• 400m Run

• 30 DU

• 1:00 Rest

• 500/400m Row

• 30 DU

• 1:00 Rest