WOD

METCON: 27…21…15…9 of: Heavy Wall Balls…30/20…10/9 Strict HSPU…floor (6 Shuttle Touch after each round) For Time (21min Time Cap) AUXILIARY: 3 Rounds of: 18 DB... Read More

STRENGTH: Take 10mins to warm up to and work through the following sets and associated percentages for Deadlift. This week is a deloading week. All... Read More

STRENGTH: Take 10mins to warm up to and work through the following sets and associated percentages for Back Squat. This week is a deloading week.... Read More

**NO CLASSES TODAY** HAPPY INDEPENDENCE DAY

**NO CLASSES SUNDAY 7/4/21** 7 Rounds of: 2 Rounds of “Cindy” 30m Sled Push…315/270 1min Rest For Time

STRENGTH: Take 10mins to warm up to and work through the following sets and associated percentages for Shoulder Press: 75% x 5 80% x 3... Read More

STRENGTH: Take 10mins to warm up to and work through the following sets and associated percentages for Bench Press: 75% x 5 80% x 3... Read More

METCON: 17…15…13…11…9 of: Thrusters…115/75 Chest to Bar Pull Ups KB Swings…70/53 For Time (14min Time Cap) AUXILIARY: 40…30…20…10 of: Med Ball Knees to Chest…20/14 DB... Read More

STRENGTH: Take 10mins to warm up to and work through the following sets and associated percentages for Deadlift: 75% x 5 80% x 3 95%... Read More

STRENGTH: Take 10mins to warm up to and work through the following sets and associated percentages for Back Squat: 75% x 5 80% x 3... Read More