WOD

Partner Throwdown Today!
Registration 12pm.
First Heat 12:30pm.

Partner WOD $20/team
RX and Scaled welcome.

Helen meets Grace relay:

3-2-1-go!
Partner 1 (P1): 15 Clean & Jerks 135#/95#
Then
2 Rounds Each
Parnter 2: Run 400m
21 KB Swings 53#/35#
12 Pull-ups
Parnter 1: Run 400m
21 KB Swings 53#/35#
12 Pull-ups
Then
Partner 2: 15 Clean & Jerks 135#/95#

Top finishers advance to WOD 2:

As fast as possible:
P1 30 Burpees
P2 30 Burpees
P1 20 Thrusters 115#/75#
P2 20 Thrusters 115#/75#
P1 10 Burpees
P2 10 Burpees

Closed today. See y’all at tomorrow’s Throwdown, 12pm!

A few schedule updates:

– 8am classes will be added Monday through Saturday starting July 7th.

– 11am Saturday classes will be removed from the schedule.

– BARBELL CLUB will meet on Sundays at 10am starting July 20th.

Happy Independence Day!
Friday, July 4th: 9:30am and 11am classes ONLY, no need to sign in… just show up!

Saturday, July 5th: Closed.

Sunday, July 6th: 12pm Throwdown, Partner WOD – all are welcome.

HotShots 19

6 Rounds:
30 Air Squats
19 Power Cleans (135#/95#)
7 Strict Pullups
400m Run

There will be NO 8pm class tonight.
Friday, July 4th will be 9:30am and 11am classes ONLY!

Strength:
Back Squats 5-3-3-1-1-1

Metcon:
3 Rounds
25 Russian Swings (53#/35#)
10 Box Jumps (30″/24″)

Finisher:
Hand Stand Hold – Max Effort

Strength:
Deadlift 5-3-3-1-1-1

Metcon:
OT2M x 8 Rounds
8 Calorie Row
8R/8L 1-Arm KB Push Press (53#/35#)
8 T2B

Opener:
400m Farmer Carry (AHAP)

Headliner:
AMRAP7
7 Overhead Squats (95#/65#)
7 Pullups

After Party:
AMRAP3 – Burpees

Attn: Friday, July 4th will be a Saturday schedule. 9:30am and 11am classes only, we will not be capping these classes.

Strength:
Bench Press 5-3-3-1-1-1

Metcon:
3RFT
40 Double Unders
21 HRPU
12 Power Cleans (165#/110#)

Finisher:
AMRAP3 – AbMat Situps

Open Gym 11-1

Speakeasy Shindig! Tonight. 7pm.
We will have food and beverages but feel free to bring something!

Strength:
Weighted Pullups 3×3

Metcon:
AMRAP25 (Teams of 2)

Partner 1:
500m Run

Partner 2:
5R/5L Front Rack Lunges (115#/75#)
3 Burpee Box Jumps (30″/24″)
1 Rope Climb (15′)

Opener:
400m OH Carry (55#/35#)

Headliner:
5 Rounds
10 Deadlifts (155#/105#)
5 Hang Clean Thrusters (155#/105#)

After Party:
50 V-Ups