6/30/2025 - 7/6/2025

ANNOUNCMENTS

1) 4th of July Gym Schedule Changes

• Closed Friday July 4th

• ONLY 9am Conditioning Saturday July 5th

• Closed Sunday July 6th

Upcoming Gym Events: BOTH JULY 12th!

• Go Be Great Charity Workout at the gym

• 11th Anniversary Pool Party over Jax's that SAME afternoon

MONDAY

A) EMOM x 10min

Min 1: 10 Spiderman Walking Lunge

Min 2: 10 Toes to Bar

+

B) 6 Building Sets

12 Backsqaut @30x1

30-40sec Deadbug Hold

+

C) 4 Rounds with a Partner in 15min

P1: 30 Wallballs

P2: 500/450m Row

TUESDAY

A) 6 Sets in 15min

10 Barbell Strict Press

14/11 Cal Row Sprint

R1min

+

B) 6 Sets in 15min

15 Seal Row

30sec Echo @ ~90%

R1min

+

C) 6 Sets in 18min

10 Dips

10 Strict Pullups

WEDNESDAY

A) 10min Amrap w/ Partner

20/14 Cal Echo

200m Run Together

+

B) 21min Amrap w/ Partner

6 Power Cleans (155/105)

15 Box Jump (24/20)

30 DU

THURSDAY

*2 Building Sets into 5 Working

Glute/Ham Option

A) 7 Sets in 21min

8 Bbell Hip Thrust

Alt Sets: 10 Nordic Curls and 12-15 Hamstring Machine Curls

OR

Incline Bench Option

A) 7 Sets in 21min

5 Incline Bench Press

Right into...

15 Seated DB Tricep Ext

+

B) 3 Rounds for Time

400m Run

21 KBS (50/35)

12 Pullups

FRIDAY

NO CLASS

Happy 4th of July Weekend

SATURDAY

NO 8am Strength/Speed Class

Only 9am

9am CONDITIONING

Fourth of July Team Workout

For Time (in a Team of 3)

Russian Kettlebell Swings (53/35 lb)

Box Jumps (24/20 in)

Air Squats

Push-Ups

Burpees

Pull-Ups

Sit-Ups

Row (calories)

Double-Unders

Wall Ball (20/14)

DB PC (50/35)

Dumbbell Push Press (50/35)

As a team, complete a total of 1776 reps involving all exercises in any order

Multiple partners may work at a time

The only requirements are that the team complete 1,776 total repetitions, with not more than 200 reps of any single movement, and each team member must complete at least 10 reps of each movement

SUNDAY SPECIALTY CLASS

This Sunday 7/6: No Specialty Class for 4th of July Weekend

Upcoming Sunday Specialty Class Schedule

TBA...