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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