July 3, 2017


You don't need a new year to make a change, all you need is a Monday! 

Class schedule today: 8am, 11:30a, 4, 5, 6pm Only 
Tomorrow 8am only 

Warm Up:
Run 800m
3 Rounds 
10 Air Squats 
5 Deadlifts (45/35#)
5 Hang Cleans 
5 Shoulder Press

Hero WOD “343″ in honor of the 343 firefighters lost on 9/11/01
100 Deadlifts (145#, 115#)
100 Power Cleans (95#, 65#)
100 Ground to Overhead (65#, 35#)
43 Burpees

*There will be a cap on this workout... it's light weight and meant to be a marathon... not a sprint.
*Build your barbell starting with lightest weight need (65#/35#) for ease of lowering weights between each movement.

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