Workout

For load:

Overhead squat
5-5-5-5-5

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Recipe of the Month

The weather is finally heating up and this chile-rubbed shrimp recipe makes for a great summer dish!

Workout

10 rounds, each effort for time of:
100m sprint

Walk back to recover.

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Upcoming Schedule Updates

We will have an altered schedule for the week of July 4th. Please see below for details.

Saturday, July 1: regular schedule (9 a.m. class)
Sunday, July 2: regular schedule (9 a.m and 10:15 a.m. open gym)
Monday, July 3: 8 a.m. and 9 a.m. classes
Tuesday, July 4: 8 a.m. and 9 a.m. classes
Wednesday, July 5: 8 a.m. and 9 a.m. classes

Rest day or make-up day

__________

Upcoming Schedule Updates

We will have an altered schedule for the week of July 4th. Please see below for details.

Saturday, July 1: regular schedule (9 a.m. class)
Sunday, July 2: regular schedule (9 a.m and 10:15 a.m. open gym)
Monday, July 3: 8 a.m. and 9 a.m. classes
Tuesday, July 4: 8 a.m. and 9 a.m. classes
Wednesday, July 5: 8 a.m. and 9 a.m. classes

Workout

“Helen”

3 rounds for time of:
400m run
21 kettlebell swings (53/35 lb)
12 pull-ups

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Upcoming Schedule Updates

We will have an altered schedule for the week of July 4th. Please see below for details.

Saturday, July 1: regular schedule (9 a.m. class)
Sunday, July 2: regular schedule (9 a.m and 10:15 a.m. open gym)
Monday, July 3: 8 a.m. and 9 a.m. classes
Tuesday, July 4: 8 a.m. and 9 a.m. classes
Wednesday, July 5: 8 a.m. and 9 a.m. classes

Workout

21-15-9 reps for time of:
Dumbbell hang squat cleans (50/35 lb)
Handstand push-ups

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Upcoming Schedule Updates

We will have an altered schedule for the week of July 4th. Please see below for details.

Saturday, July 1: regular schedule (9 a.m. class)
Sunday, July 2: regular schedule (9 a.m and 10:15 a.m. open gym)
Monday, July 3: 8 a.m. and 9 a.m. classes
Tuesday, July 4: 8 a.m. and 9 a.m. classes
Wednesday, July 5: 8 a.m. and 9 a.m. classes

Workout

For load:

1-rep-max front squat

__________

Upcoming Schedule Updates

We will have an altered schedule for the week of July 4th. Please see below for details.

Saturday, July 1: regular schedule (9 a.m. class)
Sunday, July 2: regular schedule (9 a.m and 10:15 a.m. open gym)
Monday, July 3: 8 a.m. and 9 a.m. classes
Tuesday, July 4: 8 a.m. and 9 a.m. classes
Wednesday, July 5: 8 a.m. and 9 a.m. classes

Rest day or make-up day

__________

Upcoming Schedule Updates

We will have an altered schedule for the week of July 4th. Please see below for details.

Saturday, July 1: regular schedule (9 a.m. class)
Sunday, July 2: regular schedule (9 a.m and 10:15 a.m. open gym)
Monday, July 3: 8 a.m. and 10 a.m. classes
Tuesday, July 4: 8 a.m. and 10 a.m. classes
Wednesday, July 5: 8 a.m. and 10 a.m. classes

Workout

As many rounds as possible in 20 minutes of:
10 power snatches (115/80 lb)
15 toes-to-bar
20 box jump overs (24/20 in)

Workout

4 rounds for total calories of:
1:00 bike erg

Rest as needed between efforts.

Workout

4 rounds for time of:
500m row
25 push-ups
50 air squats