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

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

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

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

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

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