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 DayWeighted Pullup 5-5-3-3-3-1-1-1-1then,“Amrap Football”As many rounds as possible in 8 minutes of:200m run w medicine ball, 20/10lbs5 medicine ball pullups, 20/10lbs10 medicine ball v ups, 20/10lbs10 medicine ball cleans, 20/10lbs10 medicine ball v ups, 20/10lbs5 medicine ball pullupsPost loads and times to beyond the whiteboard.

BasicsFor time:50 walking lunges5 rounds of –-10 burpees-10 kb swings, 53/35lbs-200m run-10 burpees-10 kb swings, 53/35lbs50 walking lungesPost time to beyond the whiteboard.