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Friday, July 31 2020 

Just a reminder there is no 6:15pm class on Friday nights. 

Strength: 3 Sets 

30 Alt. Bicep Curl

20 DB Shrugs 

20 Skull Crushers

Metcon: For Time

Buy-In: 1,000m Run (school st loop) 

Into

 3 Rounds

10 Thrusters 95/65

15 Back Squats 

 Buy-Out: 75 Cal Bike or 90 Cal Row

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Tuesday, July 28 2020

Due to limited attendance, we will no longer be offering the Friday at 6:15 PM for the remainder of the summer. We will offer it again starting in September!

Strength: Romanian Deadlift 

4 Sets of 12 reps 

Into…

20 Banded Good Moring

Metcon: AMRAP 16

10 Hang Power Snatches 95/65

15 Burpees 

20 Sit-ups  or 10 Toes to Bar 

25 Double-unders 

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Thursday, July 23 2020 

Please check the website for class updates. There is a chance of rain, if it is raining or thunderstorms we will be inside. We ONLY have 8 spaces so please make sure to sign up ahead of time. 

Core: 3 Sets 

30 DB Side Raises (15 per side) 

30 second side plank Right side 

15 Leg Raises 

30 second side plank Left side 

Metcon: DB DT

5RFT

12 Deadlifts 50/35

9 Hang Power Cleans 

6 Push Jerks 

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Tuesday, July 21 2020 

Metcon: EMOM 10 

2 Power Cleans + 2 Push Jerks 

*climbing in weight or one challenging weight the whole time 

Rest 3 minutes 

10 Minutes to get as far as possible….

1 Mile Run 

200 Double-unders 

Rest 3 minutes 

AMRAP 10 

10 High Pulls 95/65

10 HR Push-ups 

10 Bent Over Rows 

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Friday, July 17 2020 

Morning classes: There is a chance we will be indoors due to the weather. We suggest signing up for indoor classes. We are only allowed 8 spaces inside. Thank you!

Metcon: For Time 

100 Cals 

800m Run or 80 Double unders 

60 Burpees 

40 Alt. DB Snatches 50/35

30 Alt. V-Ups 

20 Toe Touches 

10 Sit-ups

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Saturday, July 11 2020

We plan to host class outside but depending on the weather class may be moved inside!

SWEAT: For Time

1 Mile Run

30 Alt. DB Snatches 50/35

30 Sit-Ups (Toes to Bar)

30 Push-ups

30 Goblet Squats

30 DB Push Press

100 Double-unders

30 DB Push Press

30 Goblet Squats

30 Push-ups

30 Sit-Ups

30 Alt. DB Snatches 50/35

1 Mile Run