June 29th WOD

July 4th Schedule: 9:00am and 10:00am classes only!
Level 1
L1:A: High Hang PC + Low Hang PC (8 min emom; 1 HH PC+3 Low hang PC above knee)
build to a moderate set
L1:B: Floor Press (@20X1; 5x5)
start 5 lbs heavier than last week and build to a tough set; rest as needed
L1:C: Metcon (AMRAP - Reps)
5 min ascending amrap; x2; rest 90 secs between sets


Hr push ups
Russian twists 45/25
Cal ab/ski/row
***pick up where you left off for the second amrap
L1+:C: Metcon (Time)
For time


Wall balls 20/14
Wtd push ups 55/35
Run 200m after 30/20/10( 3 runs total)
L1:D: DB Military Press (@30X1; 4x6)
rest 90 secs between
F3:A: Metcon (No Measure)
15 mins skill work; PC; start with burgener progression
F3:B: Metcon (AMRAP - Rounds and Reps)
29 min amrap; every 5 mins rest 1 mins

Ski 400m
15 Kbs 26/35
15 sit ups
0.6 mile ab
15 box step ups 24/20
15 slam balls 30/20
Run 400m
Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD



Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM


5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM


8AM, 9AM, and 10AM