In observation of the 4th of July Holiday weekend. We will be closed tomorrow afternoon. All morning classes as well as our noon class will still be available. Thanks!
Holiday Schedule:
Friday, July 3, 2015
6am – Group Class
7am – Group Class
8:30am – Group Class
12:00pm – Group Class
*No 4:30 or 5:30 class.
Saturday, July 4, 2015
Normal Schedule:
9am – Lifting Club
10am – Team Wod
WARM UP:
400 M. Run
2 Rounds
30 Double Unders (90 Singles)
10 Air Squats
10 Good Mornings
10 Inch Worms
10 Fire Hydrants
Then:
Hip Mobility
SKILL:
3 Rounds (At a Walking Pace)
8e DB Alt. Strict Press (Your Choice)
10 Weighted V-Ups
10 Weighted Strict Pull Ups
10 Weighted Glute-Bridges (Your Choice)
Burn out set of Forearm Curls. (Yes, I am serious!)
LIFT:
Back Squat
3 @ 70%
3 @ 75%
3 @ 80%
2 x 3 @ 85%
WOD:
“TORPEDO” (Compare to 8/20/13)
4 Min. Time Limit
20 Rep. Back Squat (225/155) (205/135) (185/125) (165/115)
*With Remaining Time Max Row for Calories
**Score = Total Calories Rowed.
POST WOD:
Mobilize & Stretch
