Month: July 2017

  6:00am, 5:30pm, (Don’t forget 6:45-7:35 is Fitkids- meet at the box at 6:15pm if you’re carpooling!) 8:15pm 1 on 1 buy in: 30 ring dips 30 shoulder taps,

  6:00am, 5:00pm 1 on 1, 6:00pm strength: hang squat clean 3-3-3-3 WOD: :30 jump rope **non stop** 8 hang muscle clean (75/55) 6 push press 12 butterfly sit-ups

  HAPPY INDEPENDANCE DAY! 7:30am, 10:30am 1 on 1   WOD: 200m run 15 sumo deadlift high pulls 200m run 10 candlestick jacks 400m run 15 front squats 400m

6:00am ONLY! Strength: power snatch 3-3-3-3 WOD: 16-14-12-10-8-6-4-2 of jumping pullups box dips wall ball shots kettle bell swings Tomorrow, 4th of July: 7:30am only, followed by Huntington Woods

  8:30am, 10:30am 1 on 1, 11:30 level 1 Strength: snatch drop 2-2-2 snatch balance 2-2-2 heaving snatch balance 2-2-2 WOD 1: tabata abs WOD 2: Bring Sally Up

  8:30am Partner WOD: 40 box jumps 40 pull-ups 40 American kb swings (53/35) 40 weighted lunges 40 hand release push-ups 40 goblet squats 40 weighted sit-ups 40 burpees