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

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

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

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  

WARM-UP: 400m run plyos SKILL: death by strict pull-ups unto 8:00 WOD: with a partner- 50 power clean (135/95) 40 shoulder to overhead 30 front rack lunges (total) -400m run each- 40 power cleans 30

WARM-UP: 400m run PVC warm up Barbell warm up SKILL: 5 minutes snatch position drills 5 minutes to warm up with weight 8 minute EMOM- squat snatch + OHS (135/95) WOD: 21-15-9 Squat snatch Burpees