Saturday & Sunday, July 4th & 5th

Super Saturday

Happy 4th of July ~ Normal Class Schedule with 8 and 9 am classes

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Sunday

Sunday Funday @ 8 am

Open Gym 8-10 am

Sunday Strength

6 Rounds of Superset

3 Back Squats + 6 Cross Body KB DL

WOD - 20 min Amrap

  • 8/10 Cal Row

  • 30 Air Squats

  • 20 KB Deadlift (75/55)

  • 10 DB Snatch

Recovery V2

3 Box Squats at Tempo

+ 6 Alt Cross Body KB DL

10 min of Circuit A

KB Bent over Front Raise

Banded Cobra Pull Down

KB Windmill

10 min of Circuit B

Glute med banded twist

Single Leg Sit

Banded Crab Walk

Cooldown - 3 Rounds NFT

Joe Kusnitz