Wednesday July 5

July 4th, 2017

Upcoming Events

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, skis, anything fitness/sports related. You can even bring those shaker weights!

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

Hang Clean
12:00 Time Cap to do all 6 sets:
If you have no history on your Hang Clean take 10% off the above numbers from your Clean.


Tabata :20 On / :10 Off , 8x Each Consecutively, Count ALL reps
[18:50 Duration]
Rd. 1-8 Hang Clean
Rd. 9-10 REST 1:00
Rd. 11-18 Forward-Backward Shuttle Run 10, yards
Rd. 19-20 REST 1:00
Rd. 21-28 Toes to Bar
Rd. 29-30 REST 1:00
Rd. 31-38 Wall Balls
[Start Anywhere then go in order, 8 rounds at a time]

Rx+: 95/65#, 20/14# MB
Rx: 75/45#, Hanging Leg Raise instead (straight legs to hip height), 16/12# MB
Running 1 point per length, 2 points for down + Back.


3 Rounds For Time of:

  • 1000m Row
  • 50 Lunges
  • 25 Push-ups