Today is a new month, which means we have a new Athlete of the Month!  So, go check it out via the tab above.  Congratulations! BUY-IN: 3min Jump Rope Ladders Foam Roller Stretch WOD: “Angie” (30min Cutoff) 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats CASH-OUT: 3 Rounds: 15 Hollow Rocks 15 Sky Divers

Today is a new month, which means we have a new Athlete of the Month!  So, go check it out via the tab above.  Congratulations! BUY-IN: 3min Jump Rope Ladders Foam Roller Stretch WOD: “Angie” (30min Cutoff) 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats CASH-OUT: 3 Rounds: 15 Hollow Rocks 15 Sky Divers

BUY-IN: 1:00 Jumping Jacks :45 Squats :30 Gate Swings :15 Vertical Jumps 2 sets of Fence Drills 10 Lunge-to-Instep WOD: Complete the Following: 2 Max Lifts 2 Max Gymnastic Exercises (2 attempts each; second attempt must be 75% of first result) 1 Max Metabolic Exercise *Stay on track and don’t lose track of time.  You must

With the 4th of July weekend coming up this weekend, we are going to have a modified class schedule all the way through Monday.  So, check it out: Saturday – 9:00am ONLY (NO 8:00am) Sunday – 9:00am (NO 4:00pm) Monday – 8:ooam ONLY (NO other classes on the 4th of July) BUY-IN: 4 x :10 Line Jumps

BUY-IN: Everett Warm-up Stretching WOD: 8min Ladder 3 – 6 – 9 – 12 – 15… V-ups Wall Ball Shots (20/14) WOD: 8min AMRAP 15 Double Unders 15 Lift-Hand Push-ups CASH-OUT: Coaching on Weaknesses [youtube=http://www.youtube.com/watch?v=UqOtZHSt_oU]

BUY-IN: 200m Run – 25 Jumping Jacks 200m Run – 25 Squats 200m Run – 25 Push-ups 200m Run – 25 Good Mornings WOD: 3RFT (30min Cutoff) 12 KB Squat-Cleans (24/16kg) 200m Run 20 KB Swings 200m Run 20 Pull-ups 200m Run 12 KB Thruster 200m Run CASH-OUT: Tabata Sit-ups

BUY-IN: Jumping Warm-up WOD: Complete the Following: 25 SDHP (115/750 25 Box Jumps (24″/20″) 25 LHPU 25 Split Squat Jumps 25 Push-Presses 25 Back Squats *Run 800m (400m Backwards/400m Forwards) *Row 500m

BUY-IN: 1:00 Jumping Jacks 8 – 1 Scale of: Squats and Push-ups 3 x 8 Russian Hamstring Curls *Review of Clean/Jerk #1 – WOD – Team “Grace”: (15min Cutoff) 75 Clean & Jerk For Time (135/95) *5min REST #2 – WOD – Team BSQ: (15min Cutoff) 100 Back Squats For Time (135/95)

BUY-IN: 5min Jump Rope Jumping Warm-up PVC Shoulder Work #1 WOD – “Elizabeth” 21 – 15 – 9 Cleans (135/95) Ring Dips #2 WOD – For Time 30 DB Power Snatches (55/35lb) 250 Double Unders

BUY-IN: 4 x :10 Line Jumps (2 sets) 30 Wall Squats 2 Sets of Fence Drills 500m Row Foam Roller WOD: For Time: 40 SDHP 40 Burpee Squat Jumps 40 Kettlebell Swings (32/24kg) 40 Toe-To-Bar 40 V-ups 40 Push-ups