Holiday week/weekend coming up. Thursday Friday and Saturday 9 and 10am classes only. Closed Sunday.

Monday

A)warm up

B)2krow benchmark test. 

C)Tabata :20 on :10off

-strict pull ups 

D)Hand stand work 

Bootcamp/Monday 

Same as CF

Tuesday 

Dexa scan body fat scanner on premises from 4-8pm. Sign up online. Link in your email, or our Facebook group. 

A)warm up

B)wod prep/instruction 

C)for time

800m run 

50 push press 65/45

50 hollow rocks

400m run

35 push press

35 hollow rocks 

200m run

25 push press

25 hollow rocks 

Bootcamp/Tuesday 

Wednesday 

A)warm up

B)wod prep/instruction

C)3x

21 power clean 155/105

400m run

Plank hold = to run time

Bootcamp/Wednesday 

4th of July/thursday 

8am open gym and “don’t eat like an asshole challenge info session”

9am and 10am classes only (holiday schedule)

11am-12noon open gym and “don’t eat like an asshole info session”

A)warm up

B)wod prep/instruction

C)30 min sweat fest

5x

1min burpees

1min rest 

1min weighted jumping lunges

1 min rest 

1 min double unders

1 min rest. 

Friday/Holiday schedule 

8am open gym and “don’t eat like an asshole challenge info session”

9am and 10am classes only 

11am-12noon open gym and “don’t eat like an asshole challenge info session”

A)warm up

B)wod prep/instruction 

C)3x

15 toes to bar 

12 burpees over bar

9 over head squats 135/95

Saturday 

8am open gym and “don’t eat like an asshole challenge info session” 

9am and 10am regularly scheduled classes 

11am-12noon open gym and “don’t eat like an asshole challenge info session” 

A)warm up

B)wod prep/instruction

C)for time

21 push press 95/65

50m farmer carry 80/53

15 push press

50 m farmer carry

9 push press 

50 m farmer carry 

Sunday 

Closed in honor of Independance day weekend.