5:30 pm ONLY today Nearly Ned 5 rounds for time of: 9 back squats 400-meter row -or- 20 cal. SKI-ERG Rx=♀ Bodyweight barbell ♂ Bodyweight barbell

We will be CLOSED Saturday, JULY 4th to celebrate America's 250th Birthday. Enjoy a safe and patriotic weekend and we will see you Monday!!

Complete as many rounds and reps as possible in 14 minutes of: 7 chest to bar pull ups 30 wall-ball shots 25 double-unders 4 Clock Lunges ♀ 14-lb ball to 9-foot target ♂ 20-lb ball to 10-foot target

8:30 am - Start your day with Tiffany (& Tato) Movement & Mobility. GREAT FOR EVERY LEVEL!! Not a member? Not a problem! DROP-IN RATE: $17 5:30 PM - WOD BELOW For time: 30 rope climbs POST WOD - 800m RUN or ROW Scaling: For most, this workout falls in the moderate time domain. However, advanced athletes may be able to finish in sub-8 minutes. Beginner-level athletes should watch "The Rope Climb (Basket)" and "The Rope Climb (Wrapping)" and practice the wrapping styles, b

8:30 AM &/OR 5:30 PM WOD: 3RFT 20 KB OH Walking Lunges (SINGLE ARM, 10 with EACH) 20 KB Swings 20 KB Reverse Lunges (HOLD KB TO CHEST) 20 Ab Mat Sit ups

We got RAINED OUT last week and only a few of us were able to modify this beast, so we are trying it again today!! 5:30 PM - Hero WOD "Manion" Manion 7 rounds for time of: Run 400 meters 29 back squats ♀ 95 lb♂ 135 lb Scaling: Today’s Hero workout recognizes 1st Lt. Travis Manion. This workout is long, with a high volume of running and squats. The loading of the barbell should be relatively light, but expect the volume to add up across the workout. Scale load to enable you to

2 very DIFFERENT classes today!! I think you should go for BOTH!!! 8:30 am: Tabata Yoga with Lisa 5:30 pm - BoxFIT with Enrique Ramos (ADDT'L CHARGE, MEMBER DISCOUNT) PLEASE SECURE YOUR SPOT ON OUR WEBSTORE PAGE.

8:30am -OR- 5:30pm 21-15-9 Reps for Time Burpees Kettlebell Swings (50/35#) Double-Unders On a running clock, complete 21 repetitions of Burpees, Kettlebell Swings, and Double-Unders, then 15 repetitions of each, and finally 9 repetitions of each – as fast as possible “For Time“

8:30 AM - Movement & Mobility (Combines PILATES, YOGA, STRENGTH movements) Ideal for Yoga enthusiasts, athletes or ANYONE with a pulse!! 5:30 PM - Hero WOD "Manion" Manion 7 rounds for time of: Run 400 meters 29 back squats ♀ 95 lb♂ 135 lb Scaling:Today’s Hero workout recognizes 1st Lt. Travis Manion. This workout is long, with a high volume of running and squats. The loading of the barbell should be relatively light, but expect the volume to add up across the workout. Scale

8:30 AM - Scaled Version of 5:30 pm WOD & 5:30 PM

10 rounds for time: 10 handstand push-ups 5 burpee pull-ups** Bar 6 inches above fingertips with arms extended overhead. Scaling:. The handstand push-up volume today is substantial, and even though we have pull-ups to break things up, the burpee element brings in some pushing redundancy which starts to bite in later rounds. Many will aim to complete a round every minute. For the majority, a great finishing goal is 12-15 minutes. If needed, pick a modification for the handstan

2 very DIFFERENT classes today!! I think you should go for BOTH!!! 8:30 am: Tabata Yoga with Lisa 5:30 pm - BoxFIT with Enrique Ramos (ADDT'L CHARGE, MEMBER DISCOUNT) PLEASE SECURE YOUR SPOT ON OUR WEBSTORE PAGE.

TEAMS OF 2 * 2 minute REST * 2 ROUNDS (TIMED SEPARATELY) 200m FARMER'S CARRY (each carry 100m) 80 SKI ERG PULLS (take turns - do not work simultaneously) 200m FARMER'S CARRY 80 WALL BALL SHOTS (take turns - do not work simultaneously) 200m FARMER'S CARRY 40 BURPEE BROAD JUMPS (take turns - do not work simultaneously)

8:30 am MOBILITY & YOGA with Tiffany ALL LEVELS NEED MOBILITY!! - Every Wed & Fri at 8:30 am * BUY 10 & $AVE! 5:30 PM: Bench Press & Back Squat 4 rounds for LOAD! 10 BENCH PRESS 10 BACK SQUAT Add weight each round - DON'T WORRY ABOUT TIME! ADD your highest BENCH PRESS + BACK SQUAT for ONE TOTAL (example): Round 4: Back Squat 200# + Bench Press 175# = 375# TOTAL BENCH PRESS - NO COLLARS PLEASE!

2 SESSIONS TODAY: 8:30 AM & 5:30 PM Max rounds in 3 minutes of: Rest 1 minute. Repeat for a total of 5 cycles. 3 power cleans 6 push-ups 9 air squats ♀ 95 lb♂ 135 lb

5:30 PM ONLY TODAY. EMOM (Every Minute On the Minute) 14 minutes 5 Medicine Ball Cleans 5 Kettlebell swings 5 Frog Squats FROG SQUAT

2 very DIFFERENT classes today!! I think you should go for BOTH!!! 8:30 am: Tabata Yoga with Lisa 5:30 pm - BoxFIT with Enrique Ramos (ADDT'L CHARGE, MEMBER DISCOUNT) PLEASE SECURE YOUR SPOT ON OUR WEBSTORE PAGE.

Choose 8:30 am OR 5:30 pm 4RFT 100m DB Farmer's Carry 10 DB Devil's Press 400m ROW or BIKE 10 DB Step Ups DEVILS PRESS

Start your day with: 8:30 am MOVEMENT & MOBILITY (A yoga-pilates combo class!) 5:30 pm - WOD BELOW 7 min AMRAP 1 rope climb 5 pull ups 10 ring rows Rest 2 min 7 min AMRAP 5 handstand push ups 5 ring dips 10 push ups

2 SESSIONS TODAY: 8:30AM - 5:30 PM dumbell or barbell deadlift For Time 200 meter Run or ROW 21 Deadlifts (225/155 lb) = Rx 400 meter Run/Row 15 Deadlifts 200 meter Run/Row 12 Deadlifts 400 meter Run/Row 9 Deadlifts