Author: Jade

* Friday, July 3rd, there will be no evening classes. Last class is Noon. Saturday, July 4th there will be one class at 9:00 AM. ** Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th WOD: 1) “Gaza” – 5 rounds AQAP: 35 Kettlebell Swings 53/35 30 Push-ups 25 Pull-ups 20 Box Jumps 30/24 1 Mile Run Scale as needed. This is a long workout, over an hour, come prepared, i.e. bring some sort of carbohydrate to sip on through your workout like gatorade or something of the like. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Friday, July 3rd, there will be no evening classes. Last class is Noon. Saturday, July 4th there will be one class at 9:00 AM. ** Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th WOD: 1) Front Squat: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 2) Back Rack Barbell Lunges: 3 sets of 5/side Warm-up as needed. Rest 90-120 seconds between sets. Alternate legs each rep. Heavy as possible. 3) 8 minute EMOTM: 10 Push Press 95/65 Max Reps Power Snatch 95/65 Score is total reps Power Snatch Extra Work: 4) L-Sit: Accumulate 2 minutes Keep track of total time and sets to complete. 5) Double-unders: 10 minutes Practice Goal should be to work towards sets of 100 Unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed….