WARM UP Ladder Drills Plyos ENDURANCE 6 x 60 yd Sprint WOD Every Minute on the Minute for 16 Min: Odd Minutes: 15 LHPU Even Minutes: Hang Squat Clean + Full Squat Clean

WARM UP 800m Run Light Plyos Burgener WU SKILL 3×5 Hip Power Snatch 3×3 Hip Squat Snatch WOD 30 Squat Clean & Jerk (155/105) or 60% of 1RM C&J CASH OUT 100 Hollow Rocks

Remember, we’re hosting “Mission at the Movies” this Sunday at 11:00 AM at Alamo Drafthouse Park North.  We decided on Despicable Me 2 so feel free to bring friends, family, kids.  Everyone is welcome to join us, but please sign up at the front desk if you plan on joining us. MCFSA Strength Crew will

Unfortunately, we are canceling the Summer Series…  We couldn’t generate enough interest to make it happen this year, but stay tuned as we plan on hosting an in-house competition of some sort in the very near future.  Classes on the weekends will run on the regular schedule because of this cancelation. WARM UP 400m Run

WARM UP 400m Run Plyos WOD CF TOTAL Find Max Shoulder Press (10 min) Find Max Back Squat (15 min) Find Max Deadlift (15 min) or “Cindy” 20 Min AMRAP 5 Pullups 10 Pushups 15 Air Squats

WARM UP 2x: 200m Run Fence Drills 10 Inch Worm + Pushup ENDURANCE 6 Rounds w/a Partner: Partner 1: 200m Run Partner 2: ME CTB Pullups WOD 21-15-9 Box Jumps (30/24) LHPU

WARMUP 200m Run Plyos SKILL Pistols 3×8 Each Leg WOD 10-8-6-4-2 Burpees Front Squats (155/105) *Curb to Curb Run Between Each Round CASH OUT Accumulate 2 minutes of a Bar Hang

WARM UP 400m Run 3 Rounds: 10 Lunge to Instep 10 Downdog Pushups 10 Jumping Squats STRENGTH 3x ME Ring Dips WOD 12 Min Cap: Death by Clean and Jerk (135/95) CASH OUT 4 Min Tabata Supermans 4 Min Tabata V-Ups

Tomorrow, July 4th, we will be having only an 8:00am class.  There will be open gym from 8:00am – 10:00am, but I highly recommend you (this includes the lifters!) not coming for open gym until about 8:30am.  That’ll give the class time to end, and you to warm up.  Once the class ends, the entire

WARM UP :30 Drills x 3 Jumping Jacks Good Mornings Air Squats Pushups 1:00 Stretch ENDURANCE 20:00 to Complete… 3 Rounds: 250m Row 20 KBS (24/16) *Rest as Needed WOD 10 Min AMRAP: Curb to Curb Run 10 HSPU 10 Power Snatch (115/75)