Thursday June 29

June 28th, 2017


Saturday, July 8th (11am-1pm) – Networking Social and Fitness Equipment Garage Sale
Come share and support our members. Tell us about your businesses so that we can support each other. Bring samples, flyers, brochures, business cards, etc. We’ll have tables and chairs setup for this. Also, bring any fitness related equipment you don’t use any more to sell. Bring bikes, roller blades, mats, weights, skiis, anything fitness/sports related. You can even bring that old Ab Exerciser!

Saturday, July 29th – Mission Ready Partner Competition
A 2 WOD competion + 2 Floaters (Each partner will do 1 floater)
Sign-up at FTX with your partner for one of two time options:

  • a) 8am WOD 1 & 9am WOD 2
  • b) 10am WOD 1 & 11am WOD 2

Strength / Skillwork

Overhead Squat Skillwork


(No Measure)

5 Rounds of:

  • 5 Overhead Squat (from a rack if you want)
  • 4 Tempo Dips (5151)
  • 10 Barbell Hip Thrusters
  • 4 DB Man-Makers (build to a 4RM)

Choose your own weights, start light and build up as form allows. Sets may be broken but complete the total reps. Rest as needed throughout!


4 Rounds of:

  • Row 1000m
  • 25 Burpees