4th of

July Schedule 

Next Monday, July 4, we will have two classes: 8 and 9 AM only.

We will be performing a partner workout. Be patrioWODic and wear red, white and blue!

HAPPY BIRTHDAY RICK FIORE! 

Nicole

Workout of the Day
:05 (heats of 7, stagger heats every 10 minutes)
For time:
2000m row
Then:
3 rounds for time of:
30 double unders
20 burpees
2 rope climbs
Then:
1000m ski
*30 minute time cap

:40
3 sets of:
15 Abmat situps
:30 hollow hold
:30 plank

:50
2 sets of:
10 cat cows

1:00 seated forward fold

Post your scores to the Whiteboard.