Friday 07/18
7:00am class added to every Friday during July and August
Strength Day
Part 1- Every 2:00
7 x 5 Back Squats
@ 70-75% of 1RM
Part 2 - OTM x 10 mins
Sets 1-5 = 2 Cleans
Sets 6-10 = 1 Clean
Begin ~ 65% and build
Thursday 07/17
Today - there will be no 6:30pm class (Sweat Rx) we apologize for any inconvenience. All other classes will be on.
Don’t forget that through the end of August we have added a 7am class to every Friday morning !
Keep drinking that water and those electrolytes morning, noon, and night, it’s hottttt!!!!
Strength - Every 2:00 x 6 Set
5-5-5-3-3-3 Bench Press
Build based off feel
WOD - OTM x 5 RDS
Min 1 = 16 KB Swings (53/36)
Min 2 = 20 Sit Ups
Min 3 = Max Cal Row/Ski/Bike
Min 4 = Rest
Wednesday 07/16
Tomorrow - Thursday 07/17- there will be no Sweat Rx class at 6:30pm. We apologize for any inconvenience!!
All regular classes are on today and Friday though!
WOD - 30 min AMRAP
5 Deadlifts (275/185)
10 Box Jumps
15 Burpees
Every 5:00 = 400m Run
Tuesday 07/15
Magic Bar restock! Find them in our fridge!
Strength - Every 90s x 8 Sets
1 Power Snatch + 1 Hang Power Snatch
Build based off feel
WOD - 6 RFT
40 DU
10 T2B
10 Alt DB Snatch (50/35)
15/12 Cal Row
Monday 07/14
Thank you SO much to everyone who came down to celebrate our 9th anniversary! 🎉🙌🏻 We had so much fun and hope you did too!! Thank you as well for all the delicious food, treats, and drinks !
WOD - 10 RFT
200m Run
10 Thrusters (75/55)
Rest 1:00
Cap - 30:00