8:30 AM: Start with Movement & Mobility with Tiffany or Lisa. 5:30 PM: Jennifer Complete as many rounds and reps as possible in 22 minutes of: 10 pull-ups 15 kettlebell swings 20 box jumps ♀ 35-lb kettlebell and a 20-inch box♂ 50-lb kettlebell and a 24-inch box

2 sessions today: 8:30 am & 5:30 pm Today is my mom Sally's 86th Birthday in Heaven. In honor of her, our WOD using the song "Bring Sally Up" will include 3 rounds of the exercises below: ROUND 1: Push Ups ROUND 2: V-ups ROUND 3: WEIGHTED Glute Bridge If you complete ALL 3, it equals 90 REPS! - 4 reps MORE than my mom's age, but she's worth it!! Me & "My Sally" at my 50th Birthday, she died when I was 52

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