July 4th is our Great American Bash starting at 9 am. Dress up as patriotic figures and clothing. We will have the grill going afterwards please bring some meats and beverages if you would like. Looking to have a great time with everyone.
July 12th is our Next Bring a Friend Day. Be on the lookout for special deals for anyone that signups and for the person that brought them in.
Thursday July 24th we will holding a Rowing Seminar at the gym. Look for details next week. If you are looking to get a step up in your game and really LEARN how to row, you will not want to miss this one.
RX: Overhead Press 5×2 @90% Superset with 3 max effort broad jumps. Then, for time run 800m, 20 Chest To Bar Pull Ups , 20 Strict Handstand Push Ups, run 800m, 10 Chest To Bar Pull Ups, 10 Handstand Push Ups
Gold: Overhead Press 5×5 @90% 3rm Superset with 3 max effort broad jumps. Then, for time run 800m, 20Pull Ups, 10 Strict Handstand Push Ups, run 800m, 10 Pull ups, 10 Handstand Push Ups
Endurance: 50 Burpees For time.
Post WOD : 50 TTB