Author: Jade

*Schedule for this week…there will be no evening classes on Wednesday, July 3rd, and there will be one class at 9:00 AM on Thursday, July 4th WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets: 7 Front Squats Warm-up as needed. Start around 60% of your 1RM. Reference last week for loading. Build as heavy as deemed fit. 1b) 10:00 – 20:00 – Every 2:30 x 4 sets: 7 Back Squats Reference last week for loading. Build as heavy as deemed fit. 1c) 20:00 – 25:00 – 5 minutes Max Reps @ Moderate Pace: Box Step-ups We will by working through this cycle, with blocks of bodyweight single leg work. The purpose here is max reps, but for quality, at a moderate pace. Basically we want you moving at a tempo that you can maintain for the entire 5 minutes. Use a box height that…

*Bring a Friend WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE. **Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE. WOD: 1) 30 minute Up Ladder: 100m Run 5 Shoulder-to-Overhead 95/65 3 Toes-to-bar Workout is performed 100+5+3, 200+10+6, 300+15+9, and so on until 30 minutes is up. Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale loading as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE