*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) Run: 8 x 800m

Rest 2 minutes between intervals. Goal is consistent efforts.

WOD:

2) Back Squat: 5 Reps Every 2:00 x 5 sets

Warm-up as needed. Start a little heavier than last week. Build as heavy as deemed fit.

3) Double Kettlebell Front Rack Split Squat: 6/side Every 2:00 x 5 sets

Perform this as a continuation of your Back Squats starting at 10:00 on the clock. Perform all 6 reps on one side before switching to the other. Build as heavy as deemed fit.

4) AQAP:

400m Run

40 Burpees

200m Run

20 Burpees

100m Run

10 Burpees

Extra Work:

5) Glute Ham Raise: 5 sets of 5

Rest 90-120 seconds between sets. Add load/assistance as deemed fit.

6) Hip Extension: 100 reps

Keep track of time and attempts to complete.

7) Sled Drag: 400m @ Bodyweight

Scale as needed to keep continuous movement for the entire 400m.

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