kenzie

Open Gym

10 – Noon

Come work on strength, skills, or make-up a WOD that you missed during the week. We hope to see you there!

 

hotshot

Happy 4th of July!

OLY Today @ 8 am

Saturday Night Lights – Canceled for this evening

Hero WOD @ 9 am

“Hotshots 19″

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.

Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

 

*Scale – Complete with partner

 

 

 

brent

MTD is canceled for today – Regular WOD at 9:30 am

WOD

3K row

300 D/U

Run the loop

ANNOUNCEMENTS:

  • Mental Toughness Development will be on hold for the month of July while Coach Brent in on vacation. Regular WOD at 9:30 am.

 

 

tonya

Skillwork

HSPU practice

 

WOD

21-15-9-6-3

Strict HSPU

Front Squats (185/115)

 

hunter

Strength

5 min EMOM:

10 Box Jumps (30/24)

*Focus on being fast and explosive

 

WOD

For time:

21 calorie row

21 KB swings (2/1.5)

21 burpees

15 calorie row

15 KB swings

15 burpees

9 calorie row

9 KB swings

9 burpees

 

run

Gymnastics TODAY @ 9:30 am w/ Coach Adam

Strength

Strict Pull-ups

5 sets x 3-8 reps

*Rest 30-45 seconds between sets

 

WOD

15 min AMRAP:

10 hang power snatch (95/65)

400m run

 

push up

Nutrition Meeting TONIGHT @ 7 pm

Hosted by Coach Kenzie

Strength

Overhead Squats

3 sets x 6 reps

@ 55-65% 1RM OHS

 

WOD

“J.T.”

21-15-9

HSPU

Ring dips

Push-ups

 

 

 

funny sunday

Open Gym

10 – Noon

Come work on strength, skills, or make up a WOD that you missed during the week. We hope to see you there!

 

ANNOUNCEMENTS:

Nutrition Class this Monday 6/29 @ 7 pm with Coach Kenzie. You won’t want to miss it!