REMINDER: Modified class schedule this week. Please pay attention to class times available each day

5:30am/8:30am/4:30pm/5:30pm/6pmYoga

WARM-UP: Couch Stretch 1 minute R/L
3 ROUNDS
200m Run
5R/5L SA KB Deadlift
5R/5L SA Russian KBS
10 Goblet Squats

7-5-3-7-5-3
Front Squat
*Score is Weight

FOR TIME
30-20-10*
Front Squats suggested weight 135/95 *do not go too heavy this is not meant to be heavy it is a lot of reps, at minimum 10 reps for the first set
Kettlebell Swings 53/35
*Complete a 400m Run after each round

8:30am/3:30pm/4:30pm/6pmCycle

WARM-UP
AMRAP x 5 MINUTES
25 Jumping Jacks
10 Push Ups
25 Mountain Climbers
10 Ring Rows

AMRAP x 9 MINUTES
12 Sit-Ups
9 Wall Balls
7 Calorie Bike
3 Power Clean 185/125

-3:00 Rest

AMRAP in 7 minutes

15 Sit Ups

12 Wall Ball

9/7 Calorie Bike

3 Burpee over Bar

RECOVERY

5 minute Easy Pace on Bike

8:30am Hero WOD ONLY

Tama

For time:
800-meter single-arm barbell farmers carry 45/35
31 toes-to-bars
31 push-ups
31 front squats, 95/65 lb.
400-meter single-arm barbell farmers carry 95/65
31 toes-to-bars
31 push-ups
31 hang power cleans 135/95
200-meter single-arm barbell farmers carry 135/95

Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.

He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.

He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.

CLOSED

Sunday 7/5 Hero WOD 8:30am

Monday 7/6 8:30am/3:30pm/4:30pm/Cycle 6pm

Tuesday 7/7 5:30am/8:30am/4:30pm/5:30/Yoga 6pm

Wednesday 7/8 Cycle 6pm & Yoga 6pm

Thursday 7/9 5:30am/8:30am/4:30pm/5:30pm/Yoga 6pm

Friday 7/10 Closed

Saturday 7/11 7:30am/8:30am/9:30am

Please be advised of our Modified Schedule July 4- July 10

Saturday 7/4 CLOSED Happy Birthday America!

Sunday 7/5 Hero WOD 8:30am

Monday 7/6 8:30am/3:30pm/4:30pm/Cycle 6pm

Tuesday 7/7 5:30am/8:30am/4:30pm/5:30/Yoga 6pm

Wednesday 7/8 Cycle 6pm & Yoga 6pm

Thursday 7/9 5:30am/8:30am/4:30pm/5:30pm/Yoga 6pm

Friday 7/10 Closed

Saturday 7/11 7:30am/8:30am/9:30am

5:30am/6:30am/8:30am

3:30pm/4:30pm MASH

Sneak Peek…

EMOM x 18 MINUTES

MIN 1 – 18/12 Calorie Row

MIN 2 – 15 DB Push Press

MIN 3 – 10 Box Jump Overs

HAPPY BIRTHDAY CHRIS!

8:30am/9:30am Open Gym

3:30pm/4:30pm/5:30pm/ Yoga 6pm

Sneak Peek…

“HOLLEYMAN”

30 ROUNDS FOR TIME

5 Wall Balls 20/14

3 Handstand Push-ups

1 Power Clean 225/155