Thursday 07/06
Tomorrow will begin our new class addition at 7am for the months of July and August
Skill- 4RNFT
2-3 RING MU (mod to: 6 strict pull ups + 6 dips)
50 ft Handstand walk
Conditioning - For Time
2k Row
1 mile Run
Wednesday 07/05
We hope everyone had a very happy and safe 4th of July! Back to our regular schedule for the rest of the week with a 7:00am addition beginning THIS Friday!
Body Armor- 4RNFT
10 Barbell bent over rows
:20 Side plank ea.
10 Alt. back rack reverse lunges
20 Flutter kicks
WOD- 3:00 on + 1:00 off x 4 Sets
50 DU
20 KB Swings (53/36)
Max Burpees
Tuesday 07/04
Happy Independence Day! Today there will be one class only at 8am. Enjoy your holiday!
WOD- For Time “1776”
300m Run
24 T2B
24 Box Jumps
24 DB Snatch
24 Push ups
24 Cal Row
24 Air Squats
Monday 07/03
We will be running a normal schedule today ! All classes are on.
Tomorrow for July 4th we will only have an 8am class and be closed for the remainder of the day
Friday of this week will be the start of our added 7am class for the months of July and August
Strength- Every 90s x 8 Sets
1 Power Clean + 1 Hang Power Clean
Build based off feel
WOD- 4 RFT
100m Farmers Carry (53/36)
400m Run
15 Hang Power Cleans (95/65)
15 Push Press
Friday 06/30
Please note that our new 7am for Fridays will begin NEXT week on July 7th! (Not today) This will only be for the months of July and August
Strength Day
Part 1- Back Squats
8x4 Every 2:00
75-80% of 1RM
Part 2- Clean & Jerks
2 Clean & Jerks
Every 90s x 10 Sets