Schedule Announcement

The gym is closed Saturday, July 12 and Sunday, July 13. There are off-site options on both days. Check your email for details (or ask a coach)!

Workout

For time:

100 wall balls (20/14 lb)*

*Each break, perform 20/15 cal on air bike.

__________

Schedule Announcements

The gym is closed Saturday, July 12 and Sunday, July 13. There are off-site options on both days. Check your email for details (or ask a coach)!

Rest day or make-up day

Workout

As many rounds as possible in 20 minutes of:

9 burpees-to-target (6 in)
9 toes-to-bar
9 d-ball over-the-shoulder (100/70 lb)

Workout

For load:

Overhead squat
10-10-10

Workout

For time:

200m kettlebell suitcase carry (53/35 lb)
400m run
200m kettlebell suitcase carry
800m run
200m kettlebell suitcase carry
1,200m run
200m kettlebell suitcase carry
1,600m run
200m kettlebell suitcase carry

Rest day or make-up day

Workout

“Diane”

21-15-9 reps for time of:

Deadlifts (225/155 lb)
Handstand push-ups

Independence Day Schedule

Classes will be held at 8:00 a.m. and 9:15 a.m. only.

__________

Workout

40-30-20-10 reps for time of:

Box jumps (24/20 in)
Weighted sit-ups (35/25 lb)
Kettlebell swings (70/53 lb)

Workout

“Cindy”

As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats

__________

Schedule Announcements

July 4: 8 a.m and 9:15 a.m. classes only

July 12-13: Gym is closed. There will be an off-site workout with Coach Lucas on Sunday, July 13. More info will be on the whiteboard at the gym.

Rest day or make-up day

Workout

For load:

Snatch
2-2-2-2-2-2

__________

Schedule Announcements

July 4: 8 a.m and 9:15 a.m. classes only

July 12-13: Gym is closed. There will be an off-site workout with Coach Lucas on Sunday, July 13. More info will be on the whiteboard at the gym.

Workout

Every 5 minutes for 25 minutes of:

20/15 cal bike erg
3 rope climbs
75 double-unders

Workout

5 rounds for time of:
12 push jerks (135/95 lb)
12 back squats (135/95lb)

Rest day or make-up day

Workout

5 sets, each for load of:

5 hang power cleans + 10 front rack walking lunges

Rest as needed between sets

Workout

2 rounds for time of:
1,000m row
200 ft handstand walk
800m run
50 GHD sit-ups

Workout

“Chelsea”

Every minute on the minute for 30 minutes of:

5 pull-ups
10 push-ups
15 air squats

Rest day or make-up day

Workout

For load:

Deadlift
10-10-10

Workout

For time:

50 kettlebell swings (53/35 lb)
50 double-unders
40 kettlebell swings
50 double-unders
30 kettlebell swings
50 double-unders|
20 kettlebell swings
50 double-unders
10 kettlebell swings
50 double-unders

Workout

“Nancy”

5 rounds for time of:
400m run
15 overhead squats (95/65 lb)

Rest day or make-up day

Workout

For time:

15 bench press (pick load)
50/40 calories air bike
15 bench press (pick load)

Workout

For time:

7 muscle-ups
15 clean and jerk (bodyweight)
1,000m row

Workout

For load:

Back squat
3-3-3-3-3-3

Rest day or make-up day

Workout

As many rounds as possible in 15 minutes of:
10 shoulder-to-overhead (135/95 lb)
2 rope climbs
50 ft walking lunge

Workout

For time:

30 bar-facing burpees
30 squat cleans (155/105 lb)
30 bar-facing burpees

Workout

For time:

5k run