Happy Pioneers Day!
We are holding the following classes Monday, July 24:
6 am
7 am
Come enjoy the not quite as sweltering hours of the day!
Our regular schedule will resume Tuesday
WOD
PORSCHE
4 sets
9 Front Squats (135/95)
3 Rope Climbs
21/18 Calorie Echo Bike
-Rest 3 minutes between sets-
-OR-
3 Sets - (1 set every 7 minutes)
50 AbMAt or 35 GHD Sit Ups
100ft Dumbbell Overhead Walking Lunge (50/35) (50ft left, arm, 50ft right arm)
"ON WEDNESDAYS, WE WEAR PINK" 50 Toes to Bar 40 Burpee to Bar (6” reach) 30 Strict Handstand Push Ups 20 Box Jumps (30/24) 10 Rope Climbs (Or 30 Strict Pull Ups) OR 50 Toes to Bar 40 Burpee to Bar (6”
"ON OCTOBER 3rd HE ASKED ME WHAT DAY IT WAS" 4 Sets: (1 Set Every 5 Minutes) Odd Sets: 20/16 Calorie Echo Bike Even Sets: 25/20 Calorie Row STRENGTH Every 2:00 (10:00) 5 Back Squats Start at 60% of 1R
NASTY GIRLS 3 Rounds 50 Air Squats 7 Muscle Ups (scale to 12 Strict Pull-ups) 10 Hang Power Cleans (135/95) STRENGTH 5 Deadlift @ 6/10 RPE 4 Deadlift @ 7/10 RPE 3 Deadlift @ 8/10 RPE 2 Deadlift @ 9/10