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)

WARM UP 3x: Curb to Curb Run 15 Russian KBS 10 Inch Worms SKILL Kipping T2B or 3x ME Strict T2B WOD With a Partner Complete: 50-30-15 Thrusters (95/65) T2B CASH OUT Partner KB Farmer’s Carry (C2C x 3) (32/24)

Here is a reminder of our HOLIDAY SCHEDULE this week: Thursday, July 4th 8:00am Class ONLY 8:00am – 10:00am OPEN GYM  Friday, July 5th 5:30am, 6:30am, 8:30am and 9:30am ONLY (Gym will close after the 9:30am class) Saturday, July 6th    9:00am ONLY Sunday, July 7th    4:00pm ONLY Plan Your Workouts Accordingly, And Have A Safe

Starting this Monday, July 1st, you will no longer be allowed to take the weight lifting equipment out of the weight lifting area.  This means, bars, clips, plates, change plates all of it.  We are doing this to make sure that classes and lifters both have enough equipment at all times and through out the

WARM UP :30 Jumping Jacks :30 Seal Jumps 3 Rounds: 20 Banded Good Mornings 15 Air Squats 10 Pushups STRENGTH 3×8 Partner Russian Ham Curls 3×8 Step ups (135/95) WOD 30 WBS Then.. 21-15-9 Ring Dips DL (Bodyweight) Then… 30 WBS

WARM UP 1x Shuttle Run Plyos MOBILITY Foam Roll Cobra Pose to Downward Dog x 10 Then… Burgener Warm-Up WOD 40 Jumping Squats And Then… 4 Rounds: 5 Full Snatches (95/65) 10 LHPU 15 V-Ups And Then… 40 Jumping Squats

Thursday, July 4th 8:00am Class ONLY 8:00am – 10:00am OPEN GYM  Friday, July 5th 5:30am, 6:30am, 8:30am and 9:30am ONLY (Gym will close after the 9:30am class) Saturday, July 6th    9:00am ONLY Sunday, July 7th    4:00pm ONLY Plan Your Workouts Accordingly, And Have A Safe and Fun 4th of July Weekend!