*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) Romanian Deadlift: 5 Reps Every 1:00 x 7 sets

Warm-up as needed. Start around 40% of your 1RM Deadlift. Build as heavy as deemed fit. No touching the floor, use a riser if you have tons of low back/hamstring flexibility.

2) Banded Pull-Throughs: 10 Reps Every 1:00 x 7 sets

Use moderate band tension, focus on loading the hamstrings as much as possible.

3) Single Leg Hip Thrusts: 5/side Every 1:00 x 7 sets

Perform all reps on one side before switching to the other. Don’t use loading focus on positioning.

4) 8 minute AMRAP:

50 Single-unders

15 Wall Balls 14/8

Extra Work:

5) Dumbbell Z-Press: 4 sets of 10

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

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