Announcements

This week is bring a friend week!
Please have friends go here to sign-up. All our classes are available this week for a free trial and all the classes have WODs suitable for beginners to advanced.

Strength / Skillwork

None today

WOD

Burn! 7

20 reps of each:
Push-ups
Prisoner Squats (1.5)
Scissors
Leg Lifts
Lunges (2-ct)
Bicycle Crunch (2-Ct)
Burpees
Calorie Row

20 Kettlebells Reps each of: 1 KB for everything
KB Sumo Deadlift High Pull, 35/25#
Goblet Squat
C-Crunch
Russian Swings
Figure 8 w/ Uppercut
Push-press
Thrusters

30 Reps of each:
GHD Hip Extensions
Wall Ball, 14/10#
Ball Slams, 20/15#
Box Jumps, 20/18″
Wall Ball w/ SB, 20/15#, 9/8′
DB Alt. Snatch, 30/20#

[Start in 1 of the 3 “zones”, GO IN ORDER within the zones]