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)

Next couple of days will be HOT!!! Make sure to hydrate, workouts will be lite with many breaks!!! MISTERS will be available with fans!!! 3 mins band stretch Warm up Walk 2 laps Jog 1 lap 3 mins 333’s push ups/Sit ups/Squats PVC 12 Good Mornings - bar only 12 MU chest thrusters WOD 10 min s AMRAP 1 min of work /1 min of rest: 3 Power Cleans (65/95) 3 Hand Stand Push Ups *1 min xtra rest* 10 mins AMRAP :30/:30 Row or Bike $$ can start either$$

Warm up band/cross sym 2 rds of 12: bow/arrow, slalom, not guilty,Twist! 3 rds of: 15 push ups 12 Crunches 9 Air Squats 3 Burpees Partner med ball toss, 10’s of: Soccer (oh) Basketball Rugby (R) Rugby (L) Run 2 laps PVC MINI MU basics Open up swing thru WOD 16 mins AMRAP 2,4,6,8,… Pull ups Deadlift (155/225) Box Jumps (20/24)

Warm up Jog 2 laps 1 lap ohm walk-in switch hall way WOD 16 mins AMRAP 2,4,6,8,… Pull ups Deadlift (155/225) Toes to Bar LOL LOL (Tuesday) HAPPY 49th BIRTHDAY Brotha!!! TODAY’s WOD - Sean’s BDay WOD 49’s of—- Shoulder to Overhead65 (65/95) Kettlebell Swings(25/53) Devil Dogs (break these any way)!! Mountain climbers!!!

Warm up Laps inside: 2 walking 4 jogging 2 walking 4 jogging 30 jumping jacks 4 laps oh Db walk (2 then switch arms) 10 Toe touches to tip toes 4 Inch Worms Abstractor PVC Power Clean progression WOD 4 Rounds of: Run 1 lap 14 Power Cleans (65/95 or *) 12 Jerks (mix up Push & Split) 10 GI Jane’s* *or do (75/115) then only 5 Jane’s