BOXING CLASS TOMORROW AT 7am and 7pm More to follow, possibly 1 on Thursdays and Saturdays, 6 people max, we will have sign ups if necessary. LETS GOOO!!! Warm up Runners warm up Jj’s T’s Pogos Lunges Run 4 laps Static 2 mins Pvc 1-arm rows 4x6’s WOD 21*15*9*3 Thrusters KB Swings Russian twists Hollow Rocks

Warm up Run 3 laps (if not raining) 20 push ups 20 sit ups 20 Squats 20 lunges 2 mins Static stretch 1 min bar hang Toes to bar review n...

j is qffyy (Started over!) Warm up: 3 mins cardio 3 mins static stretch Overhead Squat progression 2 mins OH SQUATS (55/75) Rest 3 mins...

Warm up 5 mins cardio 4 mins static stretch and cross sym 3 mins abs (choice of 3 movements-1 min each) WOD “Phight gone Wrong” 21 mins...

Warm up All together (beginning 5 mins into class) Runners Warm up Michael Phelps 3 mins cardio - Choice Pvc WOD 2,, 4, 6, 8, 10, 8, 6,...

Warm up Runner warm up Run 3 mins 3 mins static stretch 3 mins Abs (call out) PVC 4x6 Pendlay Rows WOD 5 Rounds of— 3 mins to complete: ...

Warm up 2 mins static Stretch 2 mins Cardio 20 push ups 20 situps 20 Air Squats PVC STýICT presses 4x6 Power Clean progression WOD 14 min...