*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.

WOD:

1a) 0:00 – 15:00 – AQAP:

75 Wall Balls 20/14

21 Alternating Dumbbell Snatch 100/70

12 Bar Muscle-ups

Scale as needed to keep these efforts at under 10:00.

1b) 15:00 – 30:00 – AQAP:

75 Kettlebell Swings 70/53

21 Dumbbell Power Cleans 70/50

12 Paralette Handstand Push-ups

Scale as needed to keep these efforts at under 10:00.

1c) 30:00 – 45:00 – AQAP:

75 Box Jump Overs 24/20

21 Dumbbell Shoulder-to-Overhead 70/50

12/side Weighted Medball Pistol Squats 30/20

Scale as needed to keep these efforts at under 10:00.

1d) 45:00 – 60:00 – AQAP:

400m D-Ball Carry 150/100

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