WE ARE CLOSED!!!!

WE WILL BE CLOSED FRIDAY 3rd and SATURDAY 4th of July!

WOD

5 Rounds

Run 400 meters
15 Kettle bell Swings (52/35)
15 Pushups

Out of town workout

Run 5k

WE WILL BE CLOSED FRIDAY 3rd and SATURDAY 4th of July!

WOD

Tabata Squats
Tabata Sit-ups
Tabata Squats

Tabata is 20 seconds of work followed by 10 seconds or rest for 4 min. each exercise.

Out of town workout

150 Burpees

WE WILL BE CLOSED FRIDAY 3rd and SATURDAY 4th of July!

WOD

Deadlift

1-1-1-1-1

Out of town workout

50 Burpees
10 Pushups
10 Squats
50 Burpees
20 Pushups
20 Squats
50 Burpees

WE WILL BE CLOSED FRIDAY 3rd and SATURDAY 4th of July!

WOD

1000 meter row

THEN

3 rounds

50 Sumo Deadlift high-pull (52/35)
25 Pull-ups

Out of town workout

Run 1600
50 Sqauts
Run 1200
40 Squats
Run 800
30 Sqauts
Run 400
20 Squats

WOD

30 Muscle-ups for time

If you can’t do a muscle up do 3 pull ups and 3 ring dips for each muscle up.

Out of town workout

50 Handstand pushups for time

WOD

5 Rounds

15 Hang Power Cleans (135/95)
20 Box Jumps

Out of town workout

5 Rounds

15 Burpees
20 Squats

WOD

Back Squat

5-5-5-5-5

Out of town workout

150 Burpees for time

WOD

10 rounds

2 Deadlifts (275/185)
12 Push-ups

Out of town workout

10 rounds

5 Handstand  Pushups
12 Burpees

WOD

3 Rounds

Run 800 meters
15 Ring Dips
30 Pull-ups

Out of town workout

3 Rounds

Run 800 meters
20 Pushups
30 Pull-ups