July 2

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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. ( This will be the only class held for the day and we will not be open on Saturday )

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:   Box Squat 5×2 @ 90% Superset with Static Flexed arm Hang. Then, 7 rounds for time of 7 Ring Dips,and 7  Clean and Jerk (60/85).

Gold:  Box Squat 5×3 @ 90% 3rm Superset with Static Flexed arm Hang. Then, 7 rounds for time of 3 Ring Dips and 7 Clean and Jerk (40/60).

Silver: Box Squat 5×5 Superset with Static Flexed arm Hang. Then, 7 rounds for time of 7 box dips and 7Clean and Jerk (20/30)

Endurance: 100 Overhead Lunges

Post WOD : 5 X 10 GHD Sit-ups

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12 Responses to July 2

  1. Craig G says:

    Box Squat: 5×3 @ 110k
    WOD: 21:34 Gold – 60k was definitely too heavy and was a struggle for all those reps. Had a fail or two and I know I didn’t fully lock out on a few jerks.
    Post WOD: 5×10 ghd

  2. andrea says:

    5×3 box squats: 75k – superset with flex hangs, held for about 10 seconds on each set
    wod: 18.18 gold. cleans felt good, jerks got heavy, and ring dips just suck. this was a lot harder than i anticipated… great work by the 6am’ers ;)
    post-wod: hollow rocks

  3. Dana says:

    Box Squats: 5×5@75k

    WOD: 15:09 gold- 1st 3rds unassisted dips the rest with red band

    PostWOD: done

  4. Alicia P says:

    Box Squats: 5×2 65(3), 70(2)
    WOD: 13:49 Gold, got all my ring dips! Its been a couple years due to stupid shoulder!

  5. Alicia Unkrich says:

    Box Squat: 5×3 60k
    WOD: 13:23 gold no banded dips

  6. Erin K says:

    OHS 3×10: 30,35(2)
    Jerk 6×3: 60, 61(2), 65(3) Only one rep at 65 on second set, and only 2 reps on third set.
    Bench 5×5: 48
    OHP 10×3: 32
    Ab wheel 3×10

  7. Jamie says:

    Box squats 5×2 @ 75, 80 for 2, 85 for 2
    Wod: gold 13:37

  8. Josh Dunnick says:

    Lift: 100k 5×5

    WOD: 19:31 Rx.

  9. Eric says:

    Wod 15:40 at 60k

  10. Rubi says:

    Box Squats – 5×3 at 45(2), 50(3)
    WOD – 17:29 35k, unbanded dips.

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