WARM UP: 400M Run PVC complex Barbell warm up SKILL: 10 minute EMOM 1 Snatch push press + OHS WOD: As Far As Possible in 12 minutes: 2 TTB 2 OHS (95/65) 4 TTB 4 OHS 6 TTB 6 OHS …..8……10…..12…..14….etc  

WARM UP: 200m Run 2X Fence drills 10 Air squats 20 Lunges 30 Inch worms :30 Squat hold SKILL: 10 minutes to find: 1 Rep max front squat Then: @ 70% of 1 rep max, 1 max effort set WOD: 12 min AMRAP 200m Run 3 Power clean (135/95) 6 Front squat 9 Burpees over

We hope you had a fun and safe Fourth of July yesterday!  Today we will be closed, so sleep in, eat a big breakfast and spend some quality time with friends and family! Have a great Sunday! – MCFSA Staff  

Fourth of July Weekend Hours: Please plan accordingly! Saturday, July 4th 8:00am and 9:00am 4th of July WOD “1776” Sunday, July 5th CLOSED WARM UP: Outdoor plyos WOD: “1776” 4 Rounds for time: (teams of three) 70 KB swings (24/16kg) 17 Burpee box jumps (over a 20″ box) 76 Double unders 56 Air squats

Fourth of July Weekend Hours: Please plan accordingly! Friday, July 3rd NO Evening classes (4:30pm and 5:30pm) Saturday, July 4th 8:00am and 9:00am 4th of July WOD “1776” Sunday, July 5th CLOSED WARM UP: 2 Rounds of :30 drills Jumping jacks Lunges Arm circles Bar hang Handstand hold Push-ups Lunge to instep Squats SKILL: 3X4

Fourth of July Weekend Hours: Please plan accordingly! Friday, July 3rd NO Evening classes (4:30pm and 5:30pm) Saturday, July 4th 8:00am and 9:00am 4th of July WOD “1776” Sunday, July 5th CLOSED WARM UP: 400m Run 2X 300m Row 5 Inchworms with push-ups 10 Lunges to instep (total) 10 Air squats 10 Hollow rocks 10

Fourth of July Weekend Hours: Please plan accordingly! Friday, July 3rd NO Evening classes (4:30pm and 5:30pm) Saturday, July 4th 8:00am and 9:00am 4th of July WOD “1776” Sunday, July 5th CLOSED WARM UP: 400m Run Everette warm up Light weight KB: (2 rounds) 10 Goblet squats 10 Russian swings 10 American swings SKILL: Ascending

Fourth of July Weekend Hours: Please plan accordingly! Friday, July 3rd NO Evening classes (4:30pm and 5:30pm) Saturday, July 4th 8:00am and 9:00am 4th of July WOD “1776” Sunday, July 5th CLOSED WARM UP: 200m Run 20 Kicks on back (total) 20 Walking lunges (total) 20 Ring rows 20 Squats 10 Burpees 200m Run Burgener

Fourth of July Weekend Hours: Please plan accordingly! Friday, July 3rd NO Evening classes (4:30pm and 5:30pm) Saturday, July 4th 8:00am and 9:00am 4th of July WOD “1776” Sunday, July 5th CLOSED WARM UP: 200m Run 1 Set of fence drills 10 Lunges (each leg) 10 Air Squats 5 Lunge to instep (each) 10 Push-ups

WARM-UP: 2X 250m row :30 bar hang 10 pvc pass throughs 10 pvc good mornings 10 pvc oh lunges   WOD: “Mini EVA” 3 rounds 800m run 30 kbs (32/24) 30 pullups