We Will Be Closed on Both Friday July 4th and Saturday July 5th!!!

WOD

“Tabata This”

20 seconds work 10 seconds rest 8 rounds

Row

Squat

Pull-ups

Push ups

sit ups



Out of town workout

20 seconds work 10 seconds rest 8 rounds

Squat

Burpees

Push ups

sit ups

WOD

For time:

80 squats
40 kettlebell swings
20 pull-ups
64 squats
32 kettlebell swings
16 pull-ups
50 squats
24 kettlebell swings
12 pull-ups
32 squats
16 kettlebell swings
8 pull-ups
16 squats
6 kettlebbell swings
4 pull-ups

Out of town workout

Run 1 mile
200 meters walking lunges
Run 1 mile

WOD

For time:

Run 800 meters

Wall-Ball, 100 shots, 20-pound ball

Run 800 meters

Out of town workout:

For time:

Run 800 meters

200 Squat Jumps

Run 800 meters