1.  Squat 5×7 Back Squats, across ** 2.  Bench Press 10×3, climbing ** 3.   “The Admiral” 3 RFT: 20 Burpee Pull ups – bar should be about 6′ above max reach 20 Front Squats, 155/105 20 Box Jumps, 24/20″ – games standards  CFCody Kids 2nd session starts tomorrow. We still have a few spots open in both […]

REST DAY!!!!!

1.  Overhead Squat 1RM ** 2.  Squat 7×5 Front Squats, across * 3.  Deadlift 2×10 ** 4.  EMOMx15 Min 1:  7 OHS with 3 second pause at the bottom, you choose the weight Min 2:  :45 Elbow Plank hold Min 3:  7 Strict C2B Pull ups

We will be having OPEN GYM today from 8-9am. There will be a WOD on the board or you can work on whatever you want. Please be on time. if you show up at 9 we will make  you do 100 burpees in the parking lot before entering the gym. NO CLASSES on Friday July 4th. […]

REST DAY