*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) 0:00 – 30:00 – Every 5:00 x 6 sets:

400m Run

1 Round of “Cindy”

+

5 Push Press

Scale your round of “Cindy” so it doesn’t take longer than a minute (5 Pull-ups, 10 Push-ups, 15 Air Squats). Treat the Run and “Cindy” as a Sprint effort. In the remaining time of the 5 minutes perform a 5 Rep Push Press from the floor. Build your Push Press to a max effort for the day.

2) 30:00 – 40:00 – 10 minute Up Ladder:

3 Kettlebell Swings 53/35

3 Box Jumps 24/20

Extra Work:

3) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

4) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Keep it strict.

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