Thursday, 12-19-19

From Wednesday July 11th-Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes. Wednesday, July 4th there will be 8 and 9 am classes only Strength/Skill – Rope Climb. Wear your socks and climbing sneakers 5 Rope Climbs 2 HSPU (Strict, full…

Wod and wine Friday 5 and 6pm classes. Bring a friend. Sign up for Murph. Friday will be your last day to order from fancloth. www.fancloth.com/c/474809   Deadlift waves E2MOM for 12 min Set 1 – 4 Reps @ 60% Set 2 – 2 Reps 75% Set 3 – 4 Reps @ 70% Set 4…

40 sec on / 20 sec Rest Single Arm KB overhead Hollow Body Flutter Kicks KB Russian Twists Single Arm TGU Sit Up Tall Kneeling Chop For 20 Min 1,2,3…Thrusters 95/65 1,2,3…CTB Pullups 1,2,3…Bar-Facing Burpees

Skill – L-Sits W.O.D. 5 Rounds for time 10- Pullups 15- Double Unders 10- Kettlebell Swings (53/35) 15- Overhead Squats (95/65) Laurie, Patricia, Vinny and Steve…we will get one of Krista!!!

No 5AM classes until September!!! Strength: Backsquats 4×6 @ 80-85% 18 – 15 – 12 – 9 – 6 – 3 PUSH JERK 135#/95# PULL UPS 3:1 DOUBLE UNDERS AFTER EACH SET

E3MOM x 9 min (3 sets) 15 Back Squats @ 30-40% of 1 RM With a 23 min running clock complete: 5 min EMOM 40yd Sprint rest 1 min Every 90 seconds for 6 sets (9min) 100m Sprint rest 2 min Every 3 min for 6 min 400m Sprint