This Friday, July 4th, we will only be offering a class at 10am!!! We will be closed the rest of the day. Saturday schedule will remain the same. Have a fun and safe weekend and don’t drink too much!!
Bench Press- establish a 3 rep max on bench press then do one set of max reps at 75% of your 3 rep max.
Complete 35 shoulder to over heads for time #145/100 with the bar starting on the floor.
At the beginning of every minute complete 10 lateral jumps over the bar.
9 minute time cap
2 dead lifts every 2 minutes for 20 mins. Work up to your highest 2 rep max and post score
10 min AMRAP
10 barbell burpee dead lifts (pick weight)
10 chest to bar pull ups
10 box jumps #24/20
EMOM for 5 minutes 3 front squats at 70%
EMOM for 5 minutes 3 front squats at 75%
3 rounds for time
30 wall balls #20/14
20 ab mat sit ups
10 alternating kettle bell snatches #53/35