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

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

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

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

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

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

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

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

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

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