IMPORTANT SCHEDULE ANNOUNCEMENT

There will be the following gym schedule changes July 23rd through July 28th.

No 6:30am classes until July 29th.

NO YOGA ON THURSDAY NIGHT.

Friday July 25th evening classes are canceled due to Preston Fireworks.

Also we will not have Saturday class this week.

Thanks for your understanding and cooperation during this time.

20142207

PLEASE ARRIVE ON TIME DUE TO LENGTH OF WOD TO AVOID BACKUP IN THE MORNING.

Warm-Up
500m Row
10 Squats
10 Push-ups
10 Walking Lungs

WOD
In a 10 minute window:
1 Mile Run
Max Hang Power Cleans 75#/115#

Rest / Change weight until the 15:00 Minute mark then…

15-12-9 Reps Of:
Deadlift 205#/145# (just add 35#/45# to your hang clean bar.
Box Jumps 24″/20″

Rest / Change weight until the 30:00 minute mark then…

3 rounds of:
10 Pull Ups
30 Strict Shoulder Press 45#/65#
30 Air Squats

*I borrowed this from Jason Khalipa (w/ a few modifications).

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20142107

WARM UP
2 Rounds:
100 Meter Sprint
5 Inch Worms
15 Squats
20 Banded Good Mornings
25 line jumps

WOD
20 Bar Facing Burpees
10 Ring dips
400 Meter Run
15 Power Snatch 95/65
200 Meter Run
15 Power Snatch 95/65
10 Ring dips
400 Meter Run
30 Bar Facing Burpees

Bonus Burn
EMOTM for 15 Min
ODD: 3 BW Back Squat
EVEN: 12 Calorie Row

E-WOD
1 mile 80%
Then..
10min amrap of:
Annie 50-40-30-20-10
Double-unders
Sit-ups
***5 burpees OTMEM. 
Then..1mile@ 80%

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20141807

Warm-Up
50 jumping Jacks
20 D. U. (60SU)
10 Inch Worms
10 KB Swings (Medium Weight)
-Rotate ankles clockwise then anti clockwise (10 revolutions each)

WOD
In teams of three, complete five rounds each for time of:
300 Meter Run
100 Meter Farmer Carry +3 Burppee
5 Wall Climbs
Each team member will start at a different station and may not rotate to the next station until all team members have completed their reps/run.

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