Class times today are at 5:30am, 9:30am and 5:30 pm.
We will be closed July 4th.
Partner 7
You Go, I Go
Seven rounds for time of:
7 Handstand push-ups
7 Thrusters 135/95#
7 Knees to elbows
7 Deadlifts 245/175#
7 Burpees
7 Kettlebell swings 70/44#
7 Pull-ups
Team of 3
100 DU
90 Sit ups
80 Power Cleans 95/65#
70 KBS
60 Wall Balls 20/14#
50 Pull-ups
400m Row Relay
30 Snatches 95/65#
20 HSPU
Strength
Back Squat 3×3
Conditioning
3 RFT
75 Double Unders
50 Air Squats
25/18 Calorie Row
*30 Pistols and 30/25 Cal Row Rx+
There is Open Gym tonight from 4:30-6:30
Girls WOD and Wine Night starts at 7pm
All Classes
AMRAP 15
15 Toes to Bar
15 HR Push ups
Farmers Carry (Back Wall to 100m post and back) 70/53#
Skills work
AMRAP 4:
15 Burpee Box Jump Overs 24/20″
21 Power Cleans 115/80# (135/95#)
AMRAP Calorie Row
Rest 4:00
AMRAP 4:
15 Burpee Box Jump Overs 24/20″
21 Power Cleans 95/65# (115/80#)
AMRAP Calorie Row
Rest 4:00
AMRAP 4:
15 Burpee Box Jump Overs 24/20″
21 Power Cleans 75/55# (95/65#)
AMRAP Calorie Row
Sweat Class
Same as above with DB’s for Cleans
Teams of 2
2000m Row
100 DB Snatch 50/35#
100 Good Mornings 45/35#
100 Wall Balls 20/14#
100 HSPU
100 Toes to Bar
2000m Row
