Friday 7/6

1. Skill: Movement Prep   2. From 0:00-5:00:     Row 1000/900m     AMRAP in remaining time of:     9 Deadlifts (225/155)     9 Box Jumps (24/20″)       Rest 5:00-10:00       From 10:00-14:00     Row 750/650m     AMRAP in remaining time of:     6 Deadlifts…

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Thursday 7/5

1. Hang Snatch-Build to 1RM.    2. “Jeremy”     21-15-9 For Time:     Overhead Squat (95/65)     Burpees   SAVE THE DATES:   -Saturday, July 14th at 10am: “Buds, Suds, & Cook Off.” Join us for a team workout that ends when you finish chugging your beer! Interested in a friendly cook off…

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Wednesday 7/4

Happy Independence Day! We are open from 9-noon today! 10am class ONLY 1. Skill: Movement Prep   2. “Abbate”     Run 1 Mile     21 Clean & Jerks (155/105)     Run 800m     21 Clean & Jerks      Run 1 Mile   U.S. Marine Corps Sgt. Matthew T. Abbate, 26, of…

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Tuesday 7/3

1. Performance:     Muscle Up-Max Reps Consecutive*       OR       Fitness:     Muscle Up-1 Minute AMRAP for Max Reps*For Time:   2. 10-9-8-6-6-5-4-3-2-1 Kettlebell Swings (2/1.5)     30 Double Under’s      100m Run     Immediately into…     200m Single Arm Kettlebell Front Rack Carry (Alternating sides every 50m)   SAVE THE DATES:…

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