Open gym 5:15am-6:15am and 5:30pm-6:30omWOD7 rounds for time:5 box jump-overs (24/30 in)(20/24 in)3 ring muscle-ups / low ring transitions / ring dips

Skill work::30 single unders / :30 rest:30 single leg single unders / :30 rest:30 single leg single unders / :30 rest:30 running step single unders / :30 rest:30 running step single unders / :30 restWODAMRAP 15:10 push-ups20 AbMat sit-ups30 single-undersPurefitAMRAP 15:10 push-ups15 AbMat sit-ups40 single-unders2 widths hip bands

Strength/SkillOn a 10:00 clock:Build to a heavy set of 2 touch and go cleansWOD5 rounds for time:250/300-m row (reduce row distance as needed to complete under 1:20)5 power cleans (125/185 lb)(95/135 lb)Purefit5 rounds of:250-m row10 Russian kettle bell swings10 box step ups

We are CLOSED Today due to the Holiday. Enjoy all the festivities! Back to regular schedule Monday. 

Happy Birthday America!! We are CLOSED Today & Tomorrow. Enjoy all the festivities. Back to regular schedule Monday.