Workout of the Day

A.
Ski Time Trial

B.
AMRAP in 35 minutes:
700m Run
100m Farmers Carry
500m Ski
100m Waiters Carry
30c Assault Bike
100m Front Rack Carry

Workout of the Day

A.
Cleans

B.
Four rounds for time of:
21 Box Jump Overs
15 Pull-ups
9 Hang Squat Cleans

Workout of the Day

A.
Push Press

B.
Four rounds of:
Min 1) double-unders
Min 2) DB bench press (50s/35s)
Min 3) devil press (50s/35s)
Min 4) REST

Workout of the Day

A.
Back Squat

B.
AMRAP in 2 minutes of:
10/7c Assault Bike
10 DB Snatch
then, w remaining time:
Max Reps Back Rack Reverse Lunge*

Rest 1 minute after each round, and repeat 4 more times (five rounds total)
*use squat rack

🇺🇸 Happy 4th of July! 🇺🇸

4th of July Schedule:
8:30a Class Only!

Workout of the Day

A.
“Morrison”

50-40-30-20-10 rep rounds of:
Wall-Balls
Box jumps
Kettlebell Swings

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

JULY 4th SCHEDULE:
Friday: Normal except no 4:30p class
8:30a Hero Workout (no 8a Open Gym)

Workout of the Day

A.
AMRAP in 30 minutes of:

12 handstand push-ups
15 thrusters
18 pull-ups
21c row

Rest 3 minutes after each round

Sauna is fixed 😎🥵

Workout of the Day

A.
Ski Erg
100/75c Time Trial

B.
For time:
50c Assault Bike
50 sit-ups
50c ski
50 sit-ups
50c Assault Bike

SAUNA UPDATE:
Electrician coming today to fix. Sorry for the inconvenience. Membership will be discounted 50% for the month of July for the troubles.

Workout of the Day

A.
Deadlift

B. (Repeat)
For time:
25 Power Cleans
50 Wall-Balls
100 Double-unders

Workout of the Day

A.
Push Press
Every 2 minutes, for 6 sets:
7 reps at ~60% of 1RM

B.
AMRAP in 15 minutes:
150m Run
15 DB Bench
150m Run
10 Burpees to Target 6 inch above reach 

Rest exactly 60 seconds after each round 

Workout of the Day

A.
Back Squat

B. (Repeat)
Seven rounds for time of:
7 front squats
7 toes to bar
7 box jumps