*Please be aware that the next 10 days (7/28 – 8/7) Jade, Dani, Kristi, will be gone, and Laura will be out part of this time as well. Our other coaches have graciously given up their time to help keep the gym open for all scheduled classes. However, please note the gym will be open for Classes on the schedule and only that. The gym will close up accordingly in between sessions when there are larger breaks between classes. In addition, given the light coaching staff, there will generally be just one coach on per class, please give them your undivided attention and respect so that classes can run smoothly. Thanks so much!

**Mike Molloy Nutrition Seminar Here

***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of.

Pre Class:

1) Row:

2000m

Rest 2 minutes

1500m

Rest 2 minutes

1000m

Rest 2 minutes

500m

Start at a moderate pace, goal is to cut 3-5 seconds of your pace for each distance.

WOD:

2) Back Squat: 3 Reps Every 2:00 x 5 sets

Warm-up as needed. Start heavier than last week. Build as heavy as deemed fit.

3) D-Ball Bear Hug Box Step-ups: 6/side Every 2:00 x 5 sets

Performed as a continuation of your Back Squats starting at 10:00 on the clock. Perform all 6 reps on 1 leg before switching to the other. Set box height so your knee in hip are in line.

4) 10 minute Up Ladder:

5 Hang Power Clean 135/95

200m Run

For this workout the run stays fixed…so, 5 + 200m, 10 + 200m, 15 + 200m, and so on until 10 minutes is up.

Extra Work:

5) Hip Extension: 3 sets of 15

Rest 90-120 seconds between sets. Heavy as possible.

6) Hip Thrusts: 100 Reps

Not for time. No Weight. 1 second pause/contraction at the top of each rep.

7) Sled Drag: 400m @ Bodyweight

Focus on walking through your heels, keeping your torso upright.

8) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE