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Friday, July 15, 2022

ATTN: Owners/Coaches (Mike, Sue, Cass, and Mike) will be on vacation at the end of July. The Box will be somewhat closed from July 27th through August 3rd. But here’s what’s happening to keep all of you engaged: Dave Long will open the gym for classes on July 28 at 5:45pm and 7pm. It will also be open for class on Saturday July 30 at 10am. Coach Cass will be back for Monday night August 1 and Tuesday night August 2 for 4:30pm and 5:45pm both nights.

There will b 2 Zoom classes (time TBA)

There will also be equipment sign outs Where equipment can be used at your own home!

There will be a workout posted every day.

Stay tuned for more info at the box!

WOD for Friday:

21 min AMRAP of

2, 4, 6, 8, …

OH Plate Squats (25/45)

Shoulder to Overheads (75/115)

Ring Push Ups


Yesterday was a challenging core workout. Muscle Endurance is what we will push today. Lighten the load if not able to string 3+ reps in STO. Singles are ok on ring push ups, keep core tight and hips slightly raised.

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