TODAY:
Pop-up FOUNDATIONS Class at 9:15a

Deadlift
1x10 at 60%
1x8 at 75+80%
1x6 at 85%
1xAMRAP at 90%

"With Teeth"
3 x AMRAP 1
Calorie Row
Dumbbell Reverse Lunges
Alternating Hang Dumbbell Snatch

POP UP FOUNDATIONS:
Tomorrow Thu 7/8 at 9:15a

Run
with a partner
15 x 300 Meters
on the 2 minute

July 4th Schedule...
TOMORROW: 7a, 8a + 9a classes ONLY!

Front Squat
6x3 at 85%

EMOM 12
1: 14 Leg Raises
2: 20 Alternating V-Ups
3: :45 Hollow Hold

July 4th Schedule...

"I Got The Power"
2 Rounds
30 CleanS
45 Box Jump Overs

July 4th Schedule...

"Is This the End"
18-15-12-9-6-3
Dumbbell Thrusters
200 Meter Run

"Gang Gang"
3 Rounds
15/10 Calorie Bike
10 Dumbbell Squats
5 Bar Muscle Ups
Rest 5 Minutes
3 Rounds
12/9 Calorie Bike
6 Dumbbell Squats
4 Rope Climbs

TODAY: ONE CLASS 8am
THROWDOWN: 1:45p Check in!

"Fight Gone Bad"
3 Rounds of AMRAP 1
At Each Station
Wall Balls
Sumo Deadlift High Pull
Box Jump, 20"
Push Press
Row
Rest