Our next skill cycle starts next week on July 8th!  Check out the sign up sheet at front desk for times!

We will have 4 workout times on Friday the 4th of July! 9am basics 10am wod 11am basics 12pm wod! Saturday the 5th will be normal open gym hours 9am to noon! We will be closed on Sunday the 6th!

Work Out of the Day

Overhead squat 1-1-1-1-1 repsFront squat 1-1-1-1-1 repsBack squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

then,

For time: 

800m run

50 kb swings, 53/35lbs

30 pushups

Post loads and time to beyond the whiteboard.

Basics

5 rounds for time of:500m row30 air squats20 situps10 air squatsrest 1 minutePost first row time and total time to beyond the whiteboard.