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July 2nd WOd


Reminder Holiday Schedule: NO kids class on Tuesday night. Gym will be Closed July 4th. Open gym at 5 & 6 am on Thursday July 5th. All other classes scheduled as normal.

Strength: Press 5x5

Conditioning: (20 min Cap)

3 Rds:

400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14)


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Monday Sept 21st WOD

Strength: Strength: Strict Press 5x5 @ 75% or 1 RM Conditioning: 15 Min Amrap 7 Hang Power Clean (135/85)(115/75)(95/65) 10 Push Press (135/85)(115/75)(95/65) 7 Box Jump Overs (30/24) 200 m Run

Friday Sept 17th WOD

Strength: 10MIN EMOM 1 squat clean 1 hang squat clean 1 Hang Power Clean (increase weight as you go) Conditioning: 15 Min Amrap 200 Meter Run 9 Burpees over bar Max Overhead Squats (95/65) (75/55) *Ma

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