Author: Jade

*Games Fundraiser Here **Monday, July 3rd, Noon will be the last class of the day. We will have one class at 9 AM on Tuesday, July 4th. ***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  WOD: 1) Front Squat – Every 2:30: 7-7-5-3 Warm-up as needed. Reference 5/15/17 for loading. Build as heavy as deemed fit. 2) Back Squat – Every 2:30: 7-7-5-3 Warm-up as needed. Reference 5/15/17 for loading. Build as heavy as deemed fit. 3) Max Reps: Death By Ball Slam 70/50 Perform 1 rep the first minute, 2 the second, 3 the 3rd, and so on until you can no longer complete the allotted reps in the minute. Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90-120 seconds between…

* Next Week, Monday, July 3rd, Noon will be the last class of the day. We will have one class at 9 AM on Tuesday, July 4th. ** Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  WOD: 1) 3 rounds AQAP: 800m Run 30 Dumbbell Front Squats 25/15 30 Burpees Extra Work: 2) Rope Climb: 10 minutes Practice Work on any facet of developing a Rope Climb. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Next Week, Monday, July 3rd, Noon will be the last class of the day. We will have one class at 9 AM on Tuesday, July 4th. ** Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  WOD: 1) Block Pull: 7 Reps Every 2:00 x 5 sets Warm-up as needed. Pull from the top of the knee position. Loading should be anywhere from 110-130% of what you would normally Deadlift at the given rep range. Build loading each set as deemed fit. 2) Single Leg Hip Thrusts: 10/side Every 2:00 x 5 sets These should be done as continuation of your block pulls starting at 10:00 on the clock. Focus on positioning over load, 9 out…