Welcome to a brand new week! July 4 - 10:30A Doors - 11:00 WOD 8RM Back Squat WOD "Open 11.1" 10 AMRAP 30 Double Unders 15 Power Snatches (75/55)

Another Great Week! No Saturday Classes DB Warm Up Bench Press 7x1 (85-90%) WOD Teams of 2 1000m Row (Buy In) - Then - 5 Rounds (Split Reps Evenly) 40 Sit Ups 30 WallBalls 20 Hang Power Cleans (135/95)

Saturday - No Classes July 4th - 10:30AM Doors - 11AM WOD Start WOD 10 AMRAPS 10 BB Curls 5 BB Roll Outs 10 Strict Press (95/65) 10 HP Cleans (95/65) - 10 Ring Rows 10 Box Jumps 10 Box Step Ups (50/35) - 5 Muscle Ups (Banded if needed) 50 Bike Reps 100' Bear Crawl (or 50' HS Walk) - 10 Halos 10 Around The Worlds 10 WindMills

Hump Day! Barbell Warm Up 12 OTM - Alternating - 10 Burpees - 3 Power Snatches (Increasing) WOD 12 AMRAP 8 Squat Snatches (95/65) 8 Pull Ups

Awesome Job yesterday! Thanks to everyone covering and helping out to make my vacation possible! Saturday - No Classes July 4th - 10:30AM Doors - 11AM WOD Start DB Warm Up Tabata Row Warm Up WOD 18 AMRAP 3 Wall Climbs 15 KBS (1.5/1p) 30 Double Unders (15 Attempts)

Welcome to a brand new week! Dmac's on Vacation this week and next so there will be NO 11AM Classes 6/24-7/5 1RM Front Squat WOD "The Chief" 3 Min - 5 Rounds 3 Power Cleans (135/95) 6 Push Ups 9 Air Squats - Rest 1 Min -

It's been an awesome week! Rainy, Hot, Humid, Tough. We did a lot of new and cool things yesterday. They weren't easy but you gave it your best. Every challenge, every obstacle, makes you better. Better tomorrow. There will be no 11AM Classes for the next 2 weeks: 6/24-7/5 Due to Dmac taking a long needed vacation. The rest of the classes will be unchanged. 6RM Bench Press WOD Teams of 2 6 Rounds 200m Run (200m Each, Together) 10 Squat Clean Thrusters (135/95)(Singles

Yesterday was BRUTAL. Just terrible. Hard, long, tough workout that was even worse bc of the heat. But you did it. You gave it all you had and you're coming back for more. Way to be. Today's workout is going to have several items we haven't done in a long time (or ever). Come with an open mind and be willing to learn and have some fun! Jump Warm Up WOD 12 AMRAPs ME Ring Muscle Ups (Min 5) 10 Pistols (16 Side Squats) 10 Slow Candle Sticks - 100' Farmers Carry (Hex B

Half way through the week! DB Warm Up WOD 5 Rounds 50 Double Unders 20 Push Ups 10 OHS (95/65) - 4 Rounds 10 Hang Power Snatches (95/65) 10 HSPU 10 Box Jumps - 3 Rounds 30 Sit Ups 15 FR Lunges (95/65) 10 Ring Dips

Awesome work on a hard set of squats yesterday! Barbell Warm Up Tabata Row 10 OTM 3R: 3 C&J 3R: 2 C&J 4R: 1 C&J **Double Jump TAG Reps** WOD "Grace" 30 C&J (135/95)