WOD

“Holleyman”
30 Rounds:
5 Wall Balls (20/14)
3 Handstand Push-ups
1 Power Clean (225/155)

Box Brief:
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

“How Though?”
18 Minute AMRAP: teams of 2
300 Sit-ups
300 Russian Kettlebell Swings (53/36)
400 Double Unders

-then-
Max Box Jumps (24/20)

Meme of the Week:

“All Love”
2 Minute Clock:
25 Front Squats
Max Calorie Row
Rest 2 minutes

2 Minute Clock:
20 Push Press (115/85)
Max Calorie Row
Rest 2 minutes

2 Minute Clock:
15 Thrusters (115/85)
Max Calorie Row
Rest 2 minutes

2 Minute Clock:
10 Squat Clean Thrusters (115/85)
Max Calorie Row

Box Brief:
We have a limited schedule on Friday, July 4th with only 8:30 and 9:30am classes. See you there!

“Strict Lynne”
5 Rounds:
Max Unbroken Bench Press @ Bodyweight
Max Unbroken Strict Pull-ups
Rest a maximum of 5 minutes between rounds

Box Brief:
We have a limited schedule on Friday, July 4th with only 8:30 and 9:30am classes. See you there!

Deadlifts
5 x 5

“Dual What?”
8 Minute Ladder: 1, 2, 3, 4, etc…
Dual Dumbbell Hang Snatches (35s/25s)
Toes to Bar

Quote of the Week:
“When you’re good at something, you’ll tell everyone. When you’re great at something, they’ll tell you.”
Walter Payton

Box Brief:
We have a limited schedule on Friday, July 4th with only 8:30 and 9:30am classes. See you there!

Yoga class is on Sunday at 4pm.

“Filthy Fifty”
For Time:
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 KBS (35/26)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/35)
50 Sit-ups
50 Wall Balls (20/14)
50 Burpees
50 Double Unders

Recipe of the Week:
Have some fun with this week recipe!

“Burner”
4, 4 Minute AMRAPs:
30 Shuttle Runs
15 Burpees
Max Calorie Row

Meme of the Week:

Floor Seated Dumbbell Press
4 x 10

“Just Hanging Around”
4 Rounds:
10 Hang Power Cleans (115/85) (95/65) (75/55)
50 Double Unders

Weekly Yoga Class – This Sunday
We’re back with our weekly yoga session this Sunday at 4 PM. Join us for a relaxing and rejuvenating class suitable for all levels.

Bring your mat, some water, and come ready to unwind. See you there.