July 4th Schedule

Monday July 3rd- Regular Schedule
Tuesday July 4th- 9 am Class only

Wednesday July 5th-  Regular Schedule

Skill WOD

Strict Pull-ups. Accumulate 25 reps with
1) Weighted
2) Bodyweight
3) Partner Assisted
Coaching tip: Make them challenging.  Start with one option and scale through the reps accordingly. Take 12 minutes to complete.


15/10 Cal Bike
10 Clean and Jerks
Rest 2 minutes
3 Rounds
Fitness: 95/65
RX: 135/95
RX+: 155/105


1 minute at each station:
Assault Bike
Sit ups
KB Swings
Side Plank (try for 30 seconds per side)
Air Squats
4 Rounds
Tara getting great extension on her DB snatch!