Thursday pm there will NOT be OLYMPIC WEIGHTLIFTING. There will be regular morning classes and also a 4:30 pm class1 Day Warm up WOD 3 Rounds of:the 20 DB Snatches(35/50) 18 Box Step Ups 16 Romanian Deadlifts (155/225)

There will NOT be Olympic lifting on Thursday this week. LET’S GOOO! Surprise WOD - 20 min burn!!! WOD 2 mins max Hang Power Cleans (55/75) 20 Ring Rows Rest 2 mins 2 mins max Power Cleans (65/95) 20 Pull ups Rest 2 mins 2 mins max Squat Cleans (75/115) 20 C2 B or Strict Pull Ups Rest 1 minute Then, 2 mins max Burpees

Warm Up Runners warm up—10’s of JJ’s, T’s, Pogos, Lunges PVC Michael Phelps Run 2 laps,bike,row 20 High Skips 15 Wall Balls Bend Over Rows 3x8, 4x6 heavier WOD 5 Rounds 9 Back Squats (115/155) 9 Ring Dips 9 Jumping Lunges EMOM do if didn’t get rid, 9 high knees

ITS GOIN TO BE ANOTHA HOT ONE! But not quite as hot!! Warm up Walk/jog a couple of laps 333 w)/pu su sets PVC 15 Snatch Balances w/ bar 2 mins harder run/bike/row/ski 1-arm rows 3x8 (little lighter) WOD 30 Power snatches (75/115) *10 Burpee Box Jumps 30 lateral Bar Hops *10 Burpee Box Jumps 30 Goblet Squats (35/53) *10 Burpee Box Jumps

Almost hero workouts on Friday!! Let’s DO SOME 250’s on our Anniversary!! Warm up PVC 1+7+7+6=21 High Skips 3 mins on Bike/Row 3 mins static stretch 3 Rounds of: 17 Jumping Jacks 7 Jumping Lunges 6 plate Sit ups w/ a twist WOD = 250’ 50 KB SWINGS 50 Sumo DLHP 50 PULL UPS 50 DB Snatche 50 Burpees Amy way Any How!!!

BCUZ OF HOLIDAY THE ONLY CLASSES WILL BE:5:30, 9, 10am WOD Heros - “Holleyman” or “Bradshaw”

HYDRATE!!! Thurs classes are regular. Friday - holiday for most2026 5:30am, 9am 10am classes NO 4:30pm class!!! Hero Saturday July 4 - 9am and 10am Warm Up: 3 mins Bike/Row/Ski 3 mins AMRAP Of: 6 Bugs/6 6 Push Aways/2 Inch Worms Then, 2 mins Lunge walk WOD 12 min AMRAP: 7 Thrusters (65/95) 7 Toes to Bar 21 Double Unders Rest 2 mins then, 2 mins Max OH Squats w/ Plate (15/25)