The Holiday schedule for rest of the next week will be as follows: Tuesday will be the regular schedule. Wednesday the 4th of July we will run a Holiday schedule of 8:00am and 10:00am. There will be NO Kids classes this week. The rest of the week will be the regular schedule. Thanks for understanding, and we hope you all have a fun and safe 4th of July!
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“HERO WEEK”

To honor those who have given their lives for our freedom we will be doing “Hero” WOD’s all week! There will be options for scaling so please don’t let a hard looking WOD be an excuse to “Cherry Pick”!
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WOD

“Team Bull”
In teams of two, with only one partner working at a time, complete two rounds of the following for time:
200 Double-Unders
50 Overhead Squats 135/95#
50 Pull-Ups
Run 1 mile
*You may split up the run however you choose, including running it together.

U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

“Freedom has its life in the hearts, the actions, the spirit of men and so it must be daily earned and refreshed – else like a flower cut from its life-giving roots, it will wither and die.”

~Dwight D. Eisenhower

Traci is getting after it during the Lunges of “Blake”!
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The Holiday schedule for the next week will be as follows: Tuesday will be the regular schedule. Wednesday the 4th of July we will run a Holiday schedule of 8:00am and 10:00am. There will be NO Kids classes this week. The rest of the week will be the regular schedule. Thanks for understanding, and we hope you all have a fun and safe 4th of July!
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“HERO WEEK”

To honor those who have given their lives for our freedom we will be doing “Hero” WOD’s all week! There will be options for scaling so please don’t let a hard looking WOD be an excuse to “Cherry Pick”!
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HERO WOD

“DT”
Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang Power Clean, 9 reps
155/105 pound Push Jerk, 6 reps

~OR~

“Heavy DT”
5 Rounds for Time
12 Deadlifts (205/145 lb)
9 Hang Power Cleans (205/145 lb)
6 Push Jerks (205/145 lb)

~OR~

“Double DT”
10 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

“Hard times don’t create heroes. It is during the hard times when the ‘hero’ within us is revealed.”

~Bob Riley

Lauri is using Open Gym to work on Sled Pulls!
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Happy Birthday Alvin!

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The Holiday schedule for the next week will be as follows: Monday and Tuesday will be the regular schedule. Wednesday the 4th of July we will run a Holiday schedule of 8:00am and 10:00am. There will be NO Kids classes this week. The rest of the week will be the regular schedule. Thanks for understanding, and we hope you all have a fun and safe 4th of July!
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To honor those who have given their lives for our freedom we will be doing “Hero” WOD’s all week! There will be options for scaling so please don’t let a hard looking WOD be an excuse to “Cherry Pick”!
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WOD

“Blake”
Compare to 7/3/17
Four rounds for time of:
100 foot Walking lunge with 45/25lb plate held overhead
30 Box Jumps, 24/20 inch box
20 Wallball Shots, 20/14 pound ball
10 Handstand Push-Ups
*You may choose to do this WOD as an individual or as a team of two.

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

“A hero is an ordinary individual who finds the strength to persevere and endure in spite of overwhelming obstacles.”

~Christopher Reeve

Mel is getting a great tan as she works through a long Row!
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Reminder: There will be Open Gym today from 9:30am to 11:30am!
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The Holiday schedule for the next week will be as follows: Monday and Tuesday will be the regular schedule. Wednesday the 4th of July we will run a Holiday schedule of 8:00am and 10:00am. There will be NO Kids classes this week. The rest of the week will be the regular schedule. Thanks for understanding, and we hope you all have a fun and safe 4th of July!
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To honor those who have given their lives for our freedom we will be doing “Hero” WOD’s all week next week! There will be options for scaling so please don’t let a hard looking WOD be an excuse to “Cherry Pick”!
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WOD

Strength:
Power Clean + Squat Clean
Build to a Moderate Complex

Conditioning:
“Mr. Clean”
On the 3:00 x 6 Rounds:
400 Meter Run
3 Power Cleans (115/80)
3 Squat Cleans (115/80)

“Sleep is that golden chain that ties health and our bodies together.”

~Thomas Dekker

It’s Bring a Friend Saturday! Kelli and Leonor are working on some partner Good Mornings!

It’s the end of the month and you know what that means, Bring a friend Saturday! Feel free to bring friends, family, or a frenemy! the more the merrier!
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Attention: Caleb will be coaching the Olympic Lifting class today at 9:00am! There will also be Open Gym this Sunday from 9:30am to 11:30am!
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WOD

“Zero Dark Thirty”
Teams of 3, For Time (30 Minute Cap):
3 Rounds:
30 Toes to Bar
30 Bar Facing Burpees 🙂
30 Power Snatches (95/65)

200/140 Calorie Bike

2 Rounds:
30 Toes to Bar
30 Bar Facing Burpees 🙂
30 Power Snatch (115/80)

200/140 Calorie Bike

1 Round:
30 Toes to Bar
30 Bar Facing Burpees 🙂
30 Power Snatch (135/95)

“Through a long and painful process, I’ve learned that happiness is an inside job – not based on anything or anyone in the outer material world. I’ve become a different and better person – not perfect, but still a work in progress.”

~Alana Stewart

Who doesn’t love some good Air Squats!
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It’s Benchmark Friday!

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It’s the end of the month and you know what that means, Bring a friend Saturday! Feel free to bring friends, family, or a frenemy! the more the merrier!
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BENCHMARK WOD

“Fight Gone Bad!”
Compare to 9/8/17
Three rounds of:
Wall-ball, 20/14 pound ball, 10/8 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

“What you get by achieving your goals is not as important as what you become by achieving your goals.”

~Zig Ziglar

All of your kids might just be more fit than you! We have loved Fit kids so far!
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Happy Birthday James W. and Donette!

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It’s the end of the month and you know what that means, Bring a friend Saturday! Feel free to bring friends, family, or a frenemy! the more the merrier!
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WOD

Option 1:
“Team Tosh Sprints”
Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

Partner 1 runs 200 meters, partner 2 runs 200 meters. Partner 1 runs 400 meters, and so on….

Option 2:
OPEN GYM
Make up a WOD that you missed, or a WOD that you have really been wanting to try, work on skills, etc!

*You must still come to one of the regularly scheduled WOD times.

“We aim above the mark to hit the mark.”

~Ralph Waldo Emerson

Pat has been working so hard on her squats and it is really starting to show! She set a new Back Squat PR on Monday!
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WOD

Gymnastics Skill Work:
Take 15 minutes to work on a Gymnastics Skill of your choice. Ask your trainer for suggestions!

Conditioning:
“Heartbreak Kid”
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders

“Destiny is no matter of chance. It is a matter of choice. It is not a thing to be waited for, it is a thing to be achieved.”

~William Jennings Bryan

J5 is taking a vacation from being on vacation and decided to work on his fitness!
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Happy Birthday Staci!

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WOD

“Captain Crunch”
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining

Rest 4 Minutes

AMRAP 4:
2 Rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining

Rest 4 Minutes

AMRAP 4:
1 Round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining

“To affect the quality of the day, that is the highest of arts.”

~Henry David Thoreau

Saturday Rope Climbs!
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WOD

Strength:
Back Squat
Build to a Heavy Set of 3

Conditioning:
“Instep Inferno”
4 Rounds:
400 Meter Run
50 Air Squats (Advanced: 50 alternating Pistols)

“Many of life’s failures are people who did not realize how close they were to success when they gave up.”

~Thomas A. Edison