July 2025

Rest day

Today, open gym will be offered from 10am to 11am.

Every 3 minutes until failure, complete 2 rounds of: 
3 Toes-to-bars MRX Hanging knee raises
3 Kettlebell swings 55/35#
25’ Kettlebell walking lunges (carry KB however you like)
Rest with the remaining time in the interval.
*Add 3 reps to the toes-to-bars and kettlebell swings in each progressive 3-minute interval.

“Abbate“
For time: 
Run 1 mile
21 Clean & Jerk 155/105#
Run 800 meters
21 Clean & Jerk
Run 1 Mile
Compare to July 4, 2024.

Holiday Schedule

Friday, July 4th:  There will be an 8am and 9:30am class offered with all other classes canceled.

Saturday, July 5th:  There will be the regular 8am and 9am classes offered with open gym from 10am to 11am.

5 Rounds for max reps: 
2 Minute AMRAP
250/200 Meter row
Max rep wall ball shots
Rest 2 minutes between rounds

Holiday Schedule

Thursday, July 3rd:  The 4:30pm, 5:30pm and 6:30pm classes are canceled. 

Friday, July 4th:  There will be an 8am and 9:30am class offered with all other classes canceled.

Saturday, July 5th:  There will be the regular 8am and 9am classes offered with open gym from 10am to 11am.

6 x 2:00 Rounds:
50-ft handstand walk or 100’ Bear Crawl
Max ring or bar dips in the remaining time
Rest 1:00 between rounds.
*HS walks and bear crawls are in 25’ sections.

Rest 2 minutes from the final round, then:

8 Rounds of:
30 Seconds Shuttle run in 25’ sections
30 Seconds rest
30 Seconds GHD sit-ups MRX Military sit-ups
30 Seconds rest
*Athletes choice on exercise to start with.
Compare to August 14, 2023.

Holiday Schedule

Thursday, July 3rd:  The 4:30pm, 5:30pm and 6:30pm classes are canceled. 

Friday, July 4th:  There will be an 8am and 9:30am class offered with all other classes canceled.

Saturday, July 5th:  There will be the regular 8am and 9am classes offered with open gym from 10am to 11am.