Monday 7-10

1. Performance: Tempo Chest-to-Bar Pull Up 3×6-8 @ 21X2, rest as needed betweens sets. OR Fitness: Tempo Strict Pull Up 3×6-10 @ 21X2, rest as needed between sets. 2. “Half Cindy” 10 Minute AMRAP: 5 Pull Ups 10 Push Ups 15 Air Squats NOTE: If you competed in our In-House Competition this past Saturday, we…

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Saturday 7-8

9am Community Trial Class 1. Skill: Movement Prep 2. 5 Rounds For Time: 12 Burpees 200m Run 10am Member’s Only Class CANCELLED for our In-House Competition. Open Gym is also cancelled DURING our event. Please feel free to come in at 7am for an early opening!

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Friday 7-7

1. Snatch 1×1 85%, 1×1 90%, 1×1 95%, 2×1 85% 2. Clean & Jerk 1×1 85%, 1×1 90%, 1×1 95%, 2×1 85% 3. Post WOD (Optional): Half Kneeling Dumbbell Press 3×6-8 reps/side, rest 2:00 between sets. *This is a reminder that our 10am Member’s Only Class and open gym will be CANCELLED tomorrow for our…

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Thursday 7-6

1. Performance: Strict Chest-to-Bar Pull Up 3×10, rest 2:00 between sets. OR Fitness: Strict Pull Up+Negative 3x(2+1)x2-3 reps*, rest 2:00 between sets. 2. 15 Minute AMRAP: 50 Cal Row 40 Overhead Walking Lunges (45/35 Plate) 30 Toes-to-Bar 20 Muscle Ups *Lower down slowly for 3-5s on negative. NOTE: If you are competing in our In-House…

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