Saturday, July 2, 2016

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

Free "Trial" workout this morning! 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!!

Arm/Leg Swings
250m
2 rounds of:
10 Wallball (light)
20 Box Set-ups
10 Strict Press (empty bar)

WOD
Conditioning
Fight Gone Bad
3 rounds 1 minute per station
Wall Ball 20/14#
Sumo Deadlift High Pull 75/53#
Box Jump 20”
Push Press 75/53#
Row calories
Rest 1:00
scale Med Ball and Barbells as needed

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