9AM Class only!! 4th of July


3 minutes of z1 work
3-5 minutes of mobility work
*ankles, hips, t-spine
4-6 minutes of workout prep
goblet squats
waiters walk to suitcase lunge step r/l arm
db ext. rot.
double under practice


A. Front Squat @4010; 4 x 3; rest 2 min
B. 5 min strict pull up ladder, 1 – 5
30 wall balls
15 burpees



Remember there is no longer a tuesday/thursday NOON class but there is a tuesday/thursday 7AM class

4th of July- We will hold one class at 9am. It will be a partner WOD at 9 am!!! so bring your friends and family. It will be a good WOD for everyone to do before the festivities begin!!!