we will be closed all day today. If you need anything please reach out or post to the facebook members page. Stay safe everyone.
Thursday morning still doesnt look great and I am sure there will be power outages. we will try to open as soon as we can Thursday afternoon or evening. If not then, Friday.

Thanks
Joe

Update
We are closed the rest of the day today.
Wednesday closed all day
Thursday morning we will be closed but will try to open as soon as possible in the afternoon.
There may not be power in the area but we will do our best. If you need anything reach out or post on the facebook page. Stay safe everyone!

We are open today. We will keep you posted the rest of the week about hours. Stay safe

Warm-Up:

3:00 Rowing Form Work
– Arms Only
– Legs only+
– Legs and hips
-Legs hips arm
-Full row

into..

3 Sets

5 Romanian Deadlifts

5/5 Staggered Stance Good Mornings

5 Jumping Back Squats

We will let you build to your deadlift strength wait and practice the segment part of it.
Strength
Every 2:30 x 5 Sets
4 Segmented Deadlifts @ 70%
*3 Seated Vertical Jumps after each set
% is Based on 1RM

The segment deadlift will be a 1 second pause at the knee, and a 1 second pause on the floor between reps. For the seated vertical jumps, set yourself up at parallel and perform each rep max effort.

Workout
For Time:
42/30 Calorie Row

-into-

9-12-15
Thrusters
Chest to Bar
-into-
42/30 Calorie Row

Barbell: 115/80lbs (52/36kg)

Goal 6 to 10 minutes with a 12 minute time cap


Mobility
PRVN Recovery #9
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold

Wod 1
12 minute amrap
Alternating full rounds
8 cal row
8 bench press. spot your partner

Wod 2
14 Minutes ladder split anyway you want
1 Clean
1 Burpee over your bar
1 shoulder to over head 155/105
2,2,2, 3,3,3 and on and on and on

Wod 3
10 Minute amrap
Split anyway you want
16 Kb swings
16 Goblet squats
16 single arm Db snatches

*repeat workout from june 30th

8am Endurance, 9am crossfit and weightlifting
35 Minute Amrap- Can you get into the 2nd round of this
In Teams of 3

100//90/80 Calorie Row (m,m,m – mixed team – f,f,f)
25 Synchro Line Facing Burpees
100//86/72 Calorie Echo
25 Synchro Line Facing Burpees
100/90/80 cal ski
25 Synchro Line Facing Burpees
50 sandbag cleans over shoulder

9am
Warm-Up:

400m Run

into..

2 Sets

45 seconds on 15 off
– Scapular Pull-Ups
– Single Arm Ring Row (Right)
– Single Arm Ring Row (Left)
– Bootstrap Squat
– *Barbell Complex
Barbell Complex = Tall Muscle Clean + Hang Power Clean and Press + Jumping Squat

Workout Primer
2 Sets
3 Chest to Bar
5 Power Cleans
7 Air Squats
3 Shuttle Runs
Rest 1:00 b/t sets

23:00 AMRAP
9 Chest-to-Bar Pull-Ups
15 Power Cleans
21 Air Squats
400m Run with 45/25lb (20/10kg) Weight Plate
Barbell: 135/95lb, 61/43kg

Goal is 4 rounds