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Monday July 4th Schedule – 7a and 9a classes ONLY!

July 1st will be start of HERO MONTH!  If you remember, we did this last year and it was a big success.  We have had many people ask if we were planning on doing it again….we are!!!!! Every WOD will be a HERO WOD for the month of July. We will have a tracking board and everyone that does a MINIMUM of 18 HERO WOD’s will get a SUPER COOL PROVEN PRIZE at the end of the month!! More detail will be coming out soon!! The WOD’s have been safely programmed as to not wreck us so we can continue to train all month….It won’t be easy but it will be FUN!!!

Sunday Open Gym TIME CHANGE – For the remainder of the Summer months, Sunday’s open gym time will be changed to 9a to 10a on Sunday’s instead of 12-2. Come get your WOD in while it is cooler and have more time to enjoy your day!!! The time change will take place this upcoming Sunday, 7/3/16. 

Dynamic Warm-Up – Mobility
Prepare for..

Strength: Clean and Split Jerk
1×5+3@50%,
1×5+3@60%,
1×5+3@65%,
1×5+3@70%,
1×5+3@75%

WOD:
4 Rounds
20 K.B. Swings red/green, green/blue, blue/yellow
20 Hand Release Push Ups (no snaking)
6 Romanian Dead-Lifts @40% of 1RM

*Scale reps and weight of movement as needed for smooth mechanical progression on A.  Ask your coach for help.

COOL DOWN/RECOVERY:

Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:

C. See programming on white board.

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