GROUP WARM-UP
3 rounds, increasing pace per round, of:
:30 Row
:30 Air bike

PARTNER CONDITIONING
Row 7 minutes max calories
rest 2 minutes
Air bike 6 minutes max calories
rest 2 minutes
Row 4 minutes max calories
rest 2 minutes
Air bike 3 minutes max calories
(one person works at a time, split anyway)

MIDLINE
2 Giant sets:
30 Abmat sit up
20 V-ups to Tuck-ups
1:00 Hollow hold
:45 Plank

HAPPY BIRTHDAY RICK FIORE! 

Red, WOD & Blue – Next Wednesday

On Wednesday, July 4, we will have one class at 8 AM. Come celebrate the birthday of our country with a partner workout version of the hero WOD, “The Seven.” No need to find a partner ahead of time, just come on in!

Here’s the full 4-th of July/Holiday Week schedule changes:

• Tuesday, July 3…NO 5:30 and 6:30 PM classes (so,

  classes that day are: 5 AM, 6 AM, 7 AM, 9:30 AM, Noon, 4:30 PM) We WILL he holding Barbell class.

• Wednesday, July 4 – 8 AM only
• Thursday – back to normal.