*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) 7 minute EMOTM: 3 Deadlifts

Warm-up as needed. Start around 60% of your 1RM Deadlift. Build as heavy as deemed fit.

2) 7 minute EMOTM: 5/side Single Leg Kettlebell Deadlift

Focus on positioning over loading. Perform all reps on 1 side before switching to the other.

3) 7 minute EMOTM: 15 Glute Bridges

These should be done unweighted. Focus on a hard contraction and brief pause at the top of each rep.

4) 9 minute AMRAP:

12 Knees-up

9 Dumbell Thrusters 25/15

6 Burpees

Extra Work:

5) Single Arm Farmers Carry: 4 sets of 50m/side

Rest 60 seconds between sides. Heavy as possible. Distances should be done unbroken.

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