Friday, July 1, 2016

This Monday is July 4th! We will only have an 8:00 a.m. class, which will consist of a "Hero" WOD! Tuesday the 5th we will be back to regular hours.

Free "Trial" workout tomorrow! Bring a friend and come check us out.  Workout begins at 9:00 a.m. so please arrive 10 minutes early to meet the coaches!!

Katie rock'n the GHD Sit-ups
Arm/Leg Swings
250m Run
Then 2 rounds of:
10-15 Shoulder Dislocates
10-15  DB Press
15-20 Air Squats

MOD (20:00 CAP)
Deadlifts
2-2-2-2-2
All reps T-n-G, increase weight
from last week’s sets of 4

WOD
Conditioning
20:00 AMRAP of:
20 Med-Ball Cleans 20/14#
30 Ab-Mat Sit-Ups
400m Run
Scale to 10/15/250m
Rx+ = 75/53# Squat Cleans

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