Workout

10 rounds for time. alternating with a partner:

10 D-ball ground-to-shoulder
75 ft D-ball bear hug carry
50 ft handstand walk

Each partner completes 5 rounds.

Workout

For time:

Run 5k

Workout

For load:

1 rep-max split jerk

Rest day or make-up day

Workout

3 rounds of:

In a 90 second window:
21/16 calorie bike erg
Max reps deadlift in remaining time (225/155 lb)

Rest 90 seconds

In a 90 second window:
10 deadlifts (225/155 lb)
Max calorie bike erg in remaining time

Rest 90 seconds

Workout

As many rounds as possible in 20 minutes of:
200m run
20 medicine ball cleans (20/14 lb)
15 GHD sit-ups

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Schedule Reminder

We will have an altered schedule for the week of July 4th. Please see below for details.

Wednesday, July 5: 8 a.m. and 9 a.m. classes

We’ll return to regular schedule on Thursday, July 6.

Workout

For time:
50 burpee muscle-ups

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Schedule Reminder

We will have an altered schedule for the week of July 4th. Please see below for details.

Tuesday, July 4: 8 a.m. and 9 a.m. classes
Wednesday, July 5: 8 a.m. and 9 a.m. classes

We’ll return to regular schedule on Thursday, July 6.

Rest day or make-up day

__________

Schedule Reminder

We will have an altered schedule for the week of July 4th. Please see below for details.

Monday, July 3: 8 a.m. and 9 a.m. classes
Tuesday, July 4: 8 a.m. and 9 a.m. classes
Wednesday, July 5: 8 a.m. and 9 a.m. classes

We’ll return to regular schedule on Thursday, July 6.

Workout

10 rounds for total time of:
250m row
1:00 rest

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Upcoming Schedule Updates

We will have an altered schedule for the week of July 4th. Please see below for details.
Sunday, July 2: regular schedule (9 a.m and 10:15 a.m. open gym)
Monday, July 3: 8 a.m. and 9 a.m. classes
Tuesday, July 4: 8 a.m. and 9 a.m. classes
Wednesday, July 5: 8 a.m. and 9 a.m. classes

Workout

For load:

Overhead squat
5-5-5-5-5

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Recipe of the Month

The weather is finally heating up and this chile-rubbed shrimp recipe makes for a great summer dish!