Tuesday 7.7 : Classes Start Monday

Check the schedule late tomorrow (Tuesday night) to see the schedule for classes and open gym starting on Monday, July 13th. This is truly an amazing happening in our community and fitness communities around the state. We are very excited to be allowing this to happen for all of you and can’t thank you enough for sticking with us through it.

All safety precautions we have been following will continue plus more to allow for the same safety we have been giving with open gym in our new classes. The schedule will for the most part be how it was but with times similar to the open gym times we have been having. There are some additions and a few subtractions. More on this to come!

Strength: Push Jerk. (taken from rack)

WOD: 12 Minutes
Run 800m, then with remaining time
10 Calorie AB
5 Power Snatch 115/75
5 Hang Squat Snatch

S: Run 600m, 65/45
L1: 75/55
Rx+: 135/95

Extra Work
1. Press

2. EMOM 5m
5 Strict Pull-ups + ME Kipping Pull-ups…all UB
Immediately into 25 Deadlift 225/155 AFAP


Click for VirtualWOD Here

CORE: 3 Rounds, each round 3:00/1:00r
30s Max Effort each movement
– Russian Twists
– Toe Touches
– Leg Lifts
– Hollow Rocks
– Dead Bugs
– V Ups

WOD: 2 Rounds, each round 5:00/1:00r
50 Air Squats
25 Push-ups
50 Double Mountain Climbers
50 Jumping Lunges
then with any possible remaining time AMRAP Burpees
(If you do not get to burpees that is OK! You still got the 5:00 of sprinting done!!)