WEDNESDAY 7.1.2015 WOD

WARM UP: Teams of 3. Rower is the timer. Complete 2 Rounds P1 Row for 60 sec P2 Alternating SLRDL with single DB P3 Low Box Jump Up and Step Down (may jump higher in second round) Spiderman Hip Drills 60 sec each leg PART 1: STRENGTH Deadlift or Trap Bar 3×1 @80-90%...

TUESDAY 6.30.2015 WOD

WARM UP: In teams of 3. Person Rowing is the timer. 2 Rounds of: Row 200/150 m 5 PVC OHS + 5 Pass Thrus (continue until rower is finished) 5 Beat Swings on Pullup Bar + 5 Pushups (continue until rower is finished) Barbell Shoulder MOB 60 sec each side PART 1: OLY...

TUESDAY 6.30.2015 KIDS WOD

WU: Simon Says Stretches Skill: Push Press WOD: 10 minute AMRAP: 5 push press, 7 box jumps, 9 sit-ups, 11 jumping jacks Game: Hungry Hungry Hippos Cool Down: Yoga...

4TH OF JULY HOLIDAY SCHEDULE

4th of July Holiday Class Schedule: Friday, July 3rd – all classes are on EXCEPT 7pm Saturday, July 4th – 8am & 9am class ONLY Sunday, July 5th – CLOSED

MONDAY 6.29.2015 WOD

In case you haven’t noticed… NEW TANK TOPS ARE IN!! WARM UP: Jog 1 Lap 2 Rounds of: 10/5 Pushups 10 Light Wall Balls 5 Strict Pullups or Ring Rows PART 1: STRENGTH A1. Back squat 5×5 @72% – No belt, sleeves, or oly’s – Keep rest short. A2. Odd Object...