Warmup: Run 2 laps 20 Jumping jacks 20 T-claps 20 pogo jumps 20 air squats 20 lunges (10 each leg) 20 side lunges (10 each leg) 20 pike pushup shoulder taps (10 each side) 2:00 Overhead DB Walk (switch arms every :30) Accessory core work: 3 sets: :20 single-arm plank hold (right) :20 single-arm plank hold (left) 20 GHDs or V-ups - rest 1:00 between sets WOD: 21 * 15 * 9 * 3 * DB Snatches (35/50) Deadlifts (155/225) * = 3 wall walks Happy Birthday to my little man (6/23) Pleas

NOTE: There will not be a 7am class today. Sorry for any inconvenience! Warmup: 3 rounds: Run 1 lap (or 1:00 Row/Bike/Ski increasing intensity each round) :30 bar hang with scap activation :30 Hand stand hold :30 hole sit :30 plank hold Strength Work: 4 sets: 100 ft Farmers carry - go as heavy as possible using two DBs/KBs 20 Bulgarian split squat with plate push (15/25 lbs) - 10 each leg see demonstration video here: – Rest 1:00-2:00 between sets WOD: 18 min EMOM: 6 rounds 1

Schedule update: No 7am class on Tuesday 6/23. Sorry for any inconvenience! All other classes are on for normal schedule! Warmup 3 mins Cross symmetry/band stretching :30 walking lunges :30 knee push-ups :30 bent-over rows (bar only) :30 air squats :30 shoulder presses (bar only) :30 bar hang with scap activation PVC stretches 10 box step ups 10 good mornings (bar only) 20 situps 10 thrusters (bar only) 10 burpees 4 x 6 DB Floor Bench Press WOD Stations 2 mins each, then :90

Schedule update: On Tuesday 6/23 there will only be the 5:30am, 9am and 5:45pm classes. (No 7am, 4:30pm or 7pm). Sorry for any inconvenience! All other classes Monday and Wednesday are on for normal schedule! Happy Father's Day to all the Dads!! Warmup: 5 min Static Stretches: hips, hamstrings, calves, shoulders 1:00 bar hang 1:00 bike/1 lap run, easy :30 deep squat hold with alternating hand reaches to ceiling 1:00 bike/1 lap run, moderate :30 air squats 1:00 bike/1 lap run,

Warmup: Run 1 lap :30 alternating Frankenstein kicks 20 kettlebell sumo deadlifts :30 jumping jacks 20 air squats :30 high knees 20 lunges (10 each leg) :30 jumping jacks 20 plank shoulder taps (10 each side) :30 dying bugs Run 1 lap PVC stretching Two birthday WODs! If you come in only one day Friday/Saturday = you choose which WOD to do. If you come in both days you'll do both 🙂 6/19: Happy Birthdays to C & E! 🎉 WOD 5 rounds of: 10 Power Cleans (75/115; RX+ 95/115) 10 Rin

We are CLOSED for today. Thank you for your understanding. Check out this at-home workout for the day instead! 5 rounds of :30 work / :30 rest 1) Burpees or mountain climbers 2) Air squats or lunges 3) Handstand pushups or pike pushups or regular pushups 4) Hollow rocks or V-ups or Situps Have fun! Back to regularly scheduled classes on Friday.

ATTN: We will be closed tomorrow, Thursday June 18th - no classes. Apologies for any inconvenience Warm up Walk 1 lap Jog 1 lap Cross Sym /bands: guilty;Bow:alpine Testing: Bike1200m; Row 500m; Ski :30 each- flutters, bicycles, Rocks PVC orbits, pass thrus, sprawl stretch WOD Tabata Dying bugs 4 mins Box Step ups W/ db (35/50) Rest 2 mins Tabata Sprawl Burpees 4 mins OH Squats (65/95) 2 mins Double Under practice