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Wednesday, July 17 2019

Strength: In an 18 minute window complete 4-5 sets of
Back or Front Rack Lunge x 6 reps (3 per leg, should be HEAVY)
Superset with…
Ring Dip x Max reps

WOD: AMRAP 15
10/7 Cal Bike
10 Wall Balls 20/14
2 Squat Cleans 60%

Round 2: 65%
Round 3: 70%
Round 4: 75% 
Round 5: 80%
Round 6: 85%
Round 7: 90%

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Monday, July 15 2019

Strength: Back Squats (Deload)
10 Reps @ 50%
8 Reps @ 60%
6 Reps @ 65%
4 Reps @ 70%
Superset with Single Leg Dead lift 4 Sets 6 Per Leg

WOD: 5 Rounds of 2 minute AMRAP
10/7 Cal Bike or 12/10 Cal Row
10 Toes to Bar Max
Front Squats 185/135
Rest 90 seconds between rounds

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Saturday, July 13 2019 

Come down and show your support as Anton takes on 26.2 aka a Marathon. We will have 5k & 10k routes. Our 10k run will start at 10:00am and our 5k at 10:30am. Please make sure to prepare accordingly for the weather.

SWEAT: In Teams of 2, AMRAP 26.2
26 Cal Bike, Row, Ski
26 American KB Swings 53/35
26 Wall Balls 20/14 
26 Partner Wall Ball Sit-ups over a Box 20/14 
26 OH Walking Lunges With a Plate  45/25

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Wednesday, July 10 2019 


WOD: For Time (0:00-10:00) 

5RFT

6 Power Cleans 185/135

12 Pull-ups



10:00-20:00

1 Mile Run with a partner (200m intervals) 


20:00-34:00

21-15-9

Push Jerk 115/75

Bar Over Burpees

HSPU (RX and 1 ABMAT ONLY) 


L3: 155/105, 95/65 

L2: 135/95, 75/55, DB Press 

L1: 115/75, 65/45, Push-ups

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Monday, July 1 2019

*Fourth of July Hours*
Thursday, July 4th: 9:00am
Friday, July 5th: 9:00am
Saturday, July 6th: 9:00am
Sunday July 7th: Closed

Front Squat (week 3 of 4)
70% x 3 reps
85% x 3 reps
100% x 1 rep
Superset: 20 unbroken Russian KB Swings in between sets

WOD: 3 Sets
1 Min: Max Front Rack Lunges 95/65
1 Min: Rest
1 Min: Wall Balls 20/14
1 Min: Rest
1 Min: Max Cal Assault Bike
1 Min: Rest