July 4th Holiday Hours

Posted July 2, 2013 by Ryan Savard in Blog

July 4th Holiday Hours

We hope everyone has a happy and safe Independence Day this 4th of July. The gym will be closed July 4th with limited classes on the 5th and a regular schedule on Saturday the 6th. To make it a little easier:

Thursday (4th) – No classes

Friday (5th) – 5:30am/6:30am/12noon classes ONLY. No evening classes

Saturday (6th) – Regular classes

Sunday (7th) – Regular classes

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Check out the July Newsletter HERE.

Posted July 2, 2013 by Ryan Savard in WOD

A) EMOM for 10 minutes:

– 1 Snatch @ 70-80%

B1) 3×2-3 Weighted Strict Supinated Chin-ups; rest 1 min

B2) 4×5 Good Mornings (heavier than last week)

C) 3×10 Floor Wipers w/ a partner (135/95); rest as much as needed

Monday

Posted July 1, 2013 by Ryan Savard in WOD

A) 5x 1 Push Press + 2 Push Jerks; rest 2 min (build heavy by 4 or 5)

B) 3 rounds at 85% of:

– 400m run

– 15 thrusters (75/55)

– 15 burpees

*20 min cut-off

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