Saturday 7/28

9am Community Trial Class 1. Skill: Movement Prep    2. 2 Rounds For Time:     Run 400m     25 Push Ups     Run 400m     25 Pull Ups   10am Member’s Class 1. Skill: Movement Prep   2. “Team Hamilton”  Teams of 2 or 3…     3 Rounds For Time:     Row…

Friday 7/27

FREE FRIDAY! BRING A FRIEND TO WOD WITH YOU!  1. With an 8 minute running clock…     Build to a tough set of 3 Deadlifts. No TNG. Reset at the bottom of each.*   2. 12 Minute AMRAP:      15 Deadlifts (225/155)*     30 Air Squats/30 Pistols, Alternating**     60 Double Unders *Newcomer’s will be taught…

Thursday 7/26

1. 30-20-10 For Time:     Calorie Row     Box Jump Over (24/20″)     Toes-to-Bar   2. 3 Sets For Quality:     Dumbbell/Kettlebell Front Rack Carry x100′-Tough     Ring Front Lean & Rest x :30s     Rest 90s between sets   SAVE THE DATES: -FREE Friday, TOMORROW, July 27th: Bring some friends…

Wednesday 7-25

1. Split Jerk 3×3-Build to a moderate load. Rest 2 minutes between sets.  2. Pause Clean+Clean 3×1+1-Building to moderately tough load. 2s pause at the hang. Rest 2-3 minutes between sets.  3. Tempo Back Squat 3×3 @ 21X1-Building to tough load, rest 3-4 minutes between heavy sets.    Post WOD (Optional): This weeks active recovery or……