Thursday, June 30, 2022


***July 4th weekend schedule***

Friday, July 1

No 6:30pm class

Saturday, July 2

8:30 & 9:30

Sunday, July 3

No open gym

Monday, July 4

8:30 & 9:30 only

10 rounds for time

Run 200m

15 Ab mat sit-ups

10 Kb swings @ 53#/35#

5 burpees

*add 1 burpee each round

40 minute time cap

179 views0 comments

Recent Posts

See All

For time with a Partner 50 Power Cleans @ 135#/95# Run 400m together 75 synchro air squats Run 400m 100 Alternating push-ups Run 400m 75 synchro air squats Run 400m 50 Power Cleans @ 135#/95#

A. EMOM 12 minutes min 1- Farmers walk 50m @ 70#/53# per hand min 2- Row 12/10 cals min 3-8-10 standing barbell strict press @ 95#/65# B. 3 rounds for time Run 200m 12 Burpees 15 toes to bar 18 s2oh @

A.12 minute AMRAP 12 Kb swings @ 53#/35# 18 Ab mat sit-ups 24 walking lunges B. Echo bike 25 seconds HARD effort rest walk 2-3 min btw sets x3-4 sets Extra credit: 3 sets: Ring mountain climbers x 20-