*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:

1) 21 minute EMOTM:

Minutes 1-7 – 2 Jerk Balance

Minutes 8-14 – 1 Halting Jerk

Minutes 15-21 – 1 Jerk

Warm-up as needed. Start light and work to build through the course of the 21 minutes.

2) Bench Press w/Chains: 4 sets of 3

Warm-up as needed. You use the chain weight. Build as heavy as deemed fit. Ret 2-3 minutes between sets.

3) Sumo Deadlift: 3 sets of 3

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

4) 4 sets of:

400m Run

3 Rounds of C2B “Cindy”

27 Squat Cleans 95/65 > 21 Squat Cleans 135/95 > 15 Squat Cleans 185/135 > 9 Squat Cleans 225/155

Rest 5 minutes

Record time to complete each round. Each set reps go down, weight goes up on the Clean.

5) Bamboo Bar Strict Press: 4 sets of 8

Rest 2-3 minutes between sets. Heavy as possible.

6) Kneeling Split Single Arm Landmine Press: 3 sets of 12/side

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

7) Hand-over-Hand Sled Pull: 6 sets of 100ft

Rest 90-120 seconds between sets. Heavy as possible…keep it unbroken.

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