* Holiday Schedule. Thursday July 3rd, last class of the day will be Noon, no evening classes. There will be one (1) class at 9 AM on Friday, July 4th.

Pre Class:

1) Strict Press: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. This is a start of our 3rd cycle, your additional load should be the load you added for the 2nd cycle, plus a little bit more based on your performance through cycle 2. If you would like to make up your Strict Press and Deadlifts, come in early today, you can show-up as early as 8 AM to get your lifts in before the Met-con.

2) Deadlift: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. This is a start of our 3rd cycle, your additional load should be the load you added for the 2nd cycle, plus a little bit more based on your performance through cycle 2. Your max reps set should be Touch-and-Go, no pausing on the floor, only at the hang.

Class:

3) “Glen”- AQAP:

30 Clean and Jerks 135/95

1 mile Run

10 Rope Climbs

1 mile Run

100 Burpees

Sub for Rope Climbs is 5 Pull-ups per Rope Climb.

For results post detailed weights, reps, times, thoughts, etc for all work completed.

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