Grip Tastic

A. Clean EMOM 3 Reps @ 80% B. 10 Reps Starting at 50% Progressing Up in load High Hang Squat Clean + Front Squat C. 3 Rounds for Time: 15 Knees to Elbows 15 Box Jumps 15 KB Swings 72/44

Warm Up 7/6 – 7/12

3:00 Airdyne 50 Mountain Climbers to Opposite Leg 20 Double Toe Touches 20 Single Leg KB RDL 20 Russian Twist 20 Bottoms Up KB Press 15 KB Windmill 200 m Run

Hot Shots 19

We will be running heats today and the WOD will have a time cap of 45 minutes to complete. Heats will begin at 7:15, 8:15, 9:15, 10:15, and 11:15. Please show up early and be ready to get walked through the workout and set up before your heat start time. Workout of...

Everyday is Leg Day

A. Deadlift 5 x 5 @ 60% 5 x 3 @ 65% 10 x 2 @ 75% B. BB Good Mornings 5 x 5 Unevenly Loaded DL 3 x 10 Each Side C. 1 Round for Time: 200 ft. Walking Lunges 25 Pull Ups 400 m Run 25 Pull Ups 200 ft Walking...

Adjusted Friday Hours

We will be closing at 6 pm on Friday evening this week. and will be open regular hours 7-12 on Saturday. 3 Min Row For Calories 1:00 Rest 5 Min AMRAP 5 Burpees 10 Box Jumps 1:00 Rest 3 Min. Max Calorie Row