July 2023

AMRAP in 8 minutes of:
5 DB Squats 50/35# MRX40/25#
5 DB Hang power cleans
5 Burpees over the DB
Use two DBs.

For time:
20-18-16-14-12-10-8-6-4-2: 
Alternating single-leg squats MRX High box step-ups
1-2-3-4-5-6-7-8-9-10:
Strict ring dips MRX Strict bar dips

– Alternate back and forth between each movement, following the rep scheme: 20 single-leg squats, 1 dip; 18 single-leg squats, 2 dips; etc.

Today, July 4th, there will be a 8:00am and 9:30am class offered.  All other classes are canceled.

“Abbate“
For time: 
Run 1 mile
21 Clean & Jerk 155/105#
Run 800 meters
21 Clean & Jerk
Run 1 Mile
Compare to July 4, 2022.

Today, July 3rd, there will be a 6:00am, 9:30am and 12:00pm class.  All other classes are canceled.

Tomorrow, July 4th, there will be a 8:00am and 9:30am class.  All other classes are canceled.

20 Minutes to establish max meters on the bike, ski or rower

Rest day

Monday, July 3rd, we will be offering a limited class schedule as follows:  6:00am, 9:30am and 12:00pm – All other classes on Monday are canceled.

Tuesday, July 4th, we will be offering an 8am and 9:30am class- all other classes on Tuesday are canceled.