Wednesday 07/09

Tomorrow (Thursday) we will be completing the “13 for 13” workout, don’t worry we’ll be posting the movements unless you click the link and do a little research 😂 - to make it a bit more class friendly we will be turning it into an AMRAP

Donation page link (click to open)

13 for 13 donation page link above. Their ultimate goal is that those who plan to complete the workout donate $13 towards their cause! Please do not feel obligated to donate, we thought this was a great cause and wanted to share it with you! Link will be open through the 13th of July.

Body Armor - 4RNFT

• :30 Glute Bridge Hold

• 20 plate Russian twists

• 50 ft Low bear crawl (abmat on back)

WOD - 4RFT

• 100m KB Farmers Carry (53/36)

• 15 Box Jump Overs (24/20)

• 100m Double KB Front Rack Carry

• Rest 1:00 after each round

Tuesday 07/08

Wishing Amie all the best of luck as she takes on her next chapter across the US to California!! We asked her to program some of her favorite movements into a workout and here’s the spicy little outcome (blame her not us!!) She’ll be popping in for a couple more classes throughout the week before leaving.

We’ll miss you!!

Strength - OTM x 8 mins

• 1 Power Clean + 1 Hang Power Clean

• Build based off feel to a heavy complex

WOD - “GOOD LUCK AMIE” For Time

1 RD :

• 100 D.U.

• 40 PISTOLS

• 20 Hang Power Cleans (135/95)

— 400m Run —

2 RDS:

• 50 D.U.

• 20 PISTOLS

• 10 H.P. CLEANS

- 400m Run —

4 RDS:

• 25 DU.

• 10 PISTOLS

• 5 H.P. CLEANS

- 400m Run -

Monday 07/07

We have a packed week ahead of us !

Tuesday - “Good Luck Amie” WOD - Amie is moving to the west coast so we’re dedicating this day to her! If you see her please wish her all the best of luck!!

Thursday - “13 for 13” WOD - gyms nationwide are fundraising to provide educational scholarships to the spouses and children of U.S. military service members who have fallen or been disabled in the line of duty. All regular classes will run as usual this will just be our class workout of the day, we are going to post the link for those who would like to donate to the cause (not mandatory of course!!)

Friday - Starting this day we are adding a 7:00am class to all remaining Fridays in July and every Friday in August as well. Our WOD this day will be our traditional “Undertow” anniversary workout !

Saturday - 07/12 - morning classes will be on - 5:00pm join us to celebrate our 9 year anniversary!! BYOB and/or an appetizer or dessert. We are going to try to put together a corn hole bracket for fun to play throughout the evening. Significant others are of course welcome. (Adults only please)

Sunday - 07/13 - CLOSED

Strength - Every 2:30 x 4 Sets

• 5 Strict Press + 5 Push Press

• Build based off feel , sets should be unbroken

WOD - 4 RFT

18-15-12-9

• Cal Row

• HSPU

• C2B

Thursday 07/03

Tomorrow - 4th of July - 8:00am class only. All other classes for the weekend will be on!

Strength - Every 90s x 6 Sets

• 3-3-2-2-1-1 Hang Power Clean

• Build based off feel

WOD - 2RFT

• 500m Row

• 50 Sit ups

• 40 KBs Swings (53/36)

• 30 Burpees

Wednesday 07/02

Strength - Every 90s x 6 Sets

• 3-3-3-2-2-2 Deadlifts

• Tap & Go

• Build based off feel

WOD - For Time

• 30 Deadlifts (185/135)

• 10 Wallwalks

• 800m Run

• 10 Wallwalks

• 30 Deadlifts