*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) 7 sets of:

1000m Assault Bike

100m D-Ball Run 70/50

250m Ski Erg

Rest 3 minutes between sets. Goal is fast, but consistent efforts.

2) 1 +1/4 Front Squat: 5 sets of 2

warm-up as needed. Rest 2-3 minutes between sets.

WOD:

3) Above the Knee Hang Muscle Clean + 2 Push Press: Every 1:00 x 7 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

4) Above the Knee Hang Power Clean + Push Press + Push Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 1.

5) Above the Knee Hang Clean + Front Squat + Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 2.

6) 3 rounds AQAP:

100 Double-unders

30 Wall Balls 30/20

Extra Work:

7) Axle Front Rack Lunge: 4 sets of 50ft

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

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