WOD

Lunge Progression (Week 3 of 3) 4 sets 10 Alternating Back Rack Reverse Lunge (5/leg) Superset with: 12-15 Band Pull Aparts For Time: Every 3:00 x 5 Sets 300/250m Row 20/15 Push-Ups 10 Toes-to-Bar

Wednesday and Thursday 7:30pm class canceled. EMOM 10 8 Seated Barbell press 8 BB Row Then…. For Time: 24/20 Cal Bike 24 Wall Ball 12 Clean and Jerks Rest 2:00 18/15 Cal Bike 18 Wall Ball 9 Clean and Jerks Rest 2:00 12/9 Cal Bike 12 Wall Ball 6 Clean and Jerks

Front Squat (Week 3 of 3) Set 1: 5 Reps @ 70% Set 2: 3 Reps @ 80% Set 3: 2 Reps @ 85% Set 4: 1 Rep @ 90% Set 5: 1 Rep @ 93–95% Set 6: 1 Rep @ 97–100%+ (if moving well) Set 7: 1 Rep @ 100%+ (if moving well) Then……

Today’s schedule classes 6a/8a/9a/12p. All afternoon + Evening classes Canceled. CLOSED JULY 3rd + 4th. – 60 Rounds: 2 Hang Power Cleans 185/135 4 Wall Balls Rest 5min. 30 Rounds: 4 Deadlifts 225/155 6 Cal Bike

Lunge Progression (Week 2 of 3) 14 Alternating Back Rack Reverse Lunges (7/leg) superset with: 15 Ring Rows Rest 90 sec between sets 4 Rounds: 40sec. of Cal Row 20sec. Rest 40sec. of Toes-To-Bar 20sec. Rest 40sec. of Double DB Snatches 50/35 20sec. Rest 40sec. of Sit-Ups (Feet Anchored) 20sec. Rest Shoot for MAX REPS…

JULY 4th Holiday Schedule: July 2nd: 6a-8a-9a-12p CLASSES ONLY!! All afternoon/evening classes canceled. July 3 + 4: Closed. 10 Seated Barbell press 10 BB bent over Row Then… For Time: 25 Bench Press 135/95 200m run 10 Burpee Pull Ups /5 Rope Climbs 200m run 10 Burpee Pull Ups 200m run 25 Bench Press

Monday Schedule: 8a + 9a classes CANCELED JULY 4th Holiday Schedule: 7/2/26: 6a-8a-9a-12p CLASSES ONLY!! All afternoon/evening classes canceled. 7/3/26 + 7/4/26: CLOSED. Front Squat (Week 2 of 3) Set 1: 5 Reps @ 70% Set 2: 3 Reps @ 78% Set 3: 2 Reps @ 83% Set 4: 2 Reps @ 86% Set 5:…

For Time: 20-15-10-5 Pull-Ups Dumbbell Bench Press After each round including the final round 10 Box Jumps with step down 17 Min Time Cap

July 4th Holiday schedule: July 2nd: 6a/8a/9a/12pm- No afternoon/evening classes July 3rd + 4th: Closed – No Classes. 1 Clean pull + 1 Power clean + 1 Clean & jerk Then… 3 Power Cleans 4 Front Squats 5 Shoulder to overhead 12/9 Cal Bike

Thursday 7:30 pm class – canceled. – July 4th Holiday schedule: July 2nd: 6a/8a/9a/12pm- No afternoon/evening classes July 3rd + 4th: Closed – No Classes. — For Time: 60/50 Cal row 15 V-Ups 40 Walking Lunge Steps 100m Farmers Carry 800m Run 100m Farmers Carry 40 Walking Lunge Steps 15 V-Ups 60/50 Cal row 32…