*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) 2 sets of:

800m Run + 250m Ski Erg

Rest 2 minutes

800m Run + 250m Row

Rest 2 minutes

800m Run + 500m Assault Bike

Rest 2 minutes

Keep track of times to complete each round. Running goal pace should be around your mile PR pace.

2) Pause Front Squat + 2 Front Squats: 5 sets

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit.

WOD:

3) Hi-Hang Muscle Clean + Front Squat + 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) Hi-Hang Power Clean x 2 + Push Jerk: Every 1:00 x 7 sets

Continue to build on loading from Part 1.

5) Hi-Hang Squat Clean + Split Jerk: Every 1:00 x 7 sets

Continue to build on loading from Part 2

6) 9 minute AMRAP:

12 Toes-to-bar

9 Dumbell Thrusters 50/35

6 Burpees

Extra Work:

7) Sandbag Bear Hug Box Step-ups @ 24/20: 4 sets of 10/side

Rest 2-3 minutes between sets. Build as heavy as deemed fit.

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