Saturday 7/14

9am Community Trial Class 1. Skill: Movement Prep 2. For Time:     Run 800m     50 Burpees     30 Sumo Deadlift High Pulls (95/65) 10am Member’s Class “BUDS, SUDS, & COOK OFF” 1. Skill: Movement Prep 2. To Be Announced!   SAVE THE DATES: -Saturday, July 14th at 10am: “Buds, Suds, & Cook Off.”…

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Friday 7/13

With a Running Clock…     From 0:00-8:00:     Build to a heavy set of 3 thrusters from the rack.        From 8:00-10:00: Rest       From 10:00-26:00:     4 Rounds For Time:     15 Toes-to-Bar     30 Wall Ball Shots (20/14, 10′)     45 Double Under’s   *Don’t…

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Thursday 7/12

1. 10 Minute AMRAP:      10 Bar Facing Burpees     10 Deadlifts (225/155)   2. With a Partner, 3 Sets Each, Moderate Effort:     Row 250m/200m     Double Kettlebell Front Rack Carry 100′-Heavy*     Rest 1:1. One partner works while the other partner rests, alternating.    *Pick your weight.    SAVE THE…

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Wednesday 7/11

1. Pausing Split Jerk 3×5-Light to moderate load. 2s pause in split before recovery. Rest 2 minutes between sets. 2. Pause Clean 3×3-Build to tough load. 2s pause at the hang position. Rest 2-3 minutes between sets.  3. Tempo Back Squat 3×3 @ 22X2-BUILD to tough load abiding by the tempo prescription. Rest 3-4 minutes…

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