Group Circle Warm Up Strength Alternating Tabata Hollow Rocks (Rocking ONLY if your hollow body position is GOOD! Must be Coached approved) Superman
****July 4th Weekend Schedule: Friday 9am and 10am classes Saturday and Sunday Closed! An outdoor workout suitable for the beach or back yard will post
Group Circle Warm Up Small Block -then- 15 Jumping Squats 25 Mountain Climbers 15 Jumping Squats 25 Mountain Climbers 1:00 Squat Hold Strength
West Side Comp @ 7:30AM Jason’s 36th Birthday WOD!! Buy In: 136 Double Unders -then- 3 Rounds for Time: 3 Rope Climbs 3 Bar Muscle
Group Circle Warm Up Strength 15 minutes to find 1RM Clean and Jerk Workout of the Day “DT” 5 Rounds for Time:
CFWS Group Circle Warm Up Strength 20 minutes to make up 1RM Snatch or 4s x 2r HEAVY Snatch Balance from the
Group Circle Warm Up Strength 20 minutes to complete Snatch 1 RM. Minimize misses to 3-5 attempts. Workout of the Day “Elizabeth”
CFWS Group Circle Warm Up Strength 15 minutes to either max up 3 Max Efforts at Strict Dead Hang Pull Ups or
Group Circle Warm Up Run Big Block -then- 2 Rounds: 10 scap pulls 10 V ups 10 Iron Cross 10 Scorpions Strength 15
West Side Comp @ 7:30am Death to the Birthday WOD 34 Double Unders -then- 34 Deadlift (135/95) 34 KB Swing (2/1.5) 34 Push Ups 34