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7/1/2024 - 7/8/2024

Updated: Jul 2


1) NEW 8:30am Class Time Starting July 1st (THIS MONDAY!)

(3x a week) Mon, Tues, Thurs

  • 8:30-9:30am Class will be added to the schedule starting July 1st.

2)  4th of July Week/Weekend Schedule

  • Thursday 7/4: ONLY 8:30am Group Class - Special 1776 Group Workout

  • Friday 7/5: 545am/645am and 12pm Group Class (regular programming)

  • Sat 7/6: ONLY 9:30am Group Class (regular programming)

  • Sun 7/7: Normal Schedule (Specialty Class w/ Jess)

3)  10 Year Anniversary Pool Party - July 20th

RSVP Evite in emails

  • Please rsvp if you plan on coming



A) 3 Rounds in 9min

10/side BW Bulg Split Sq

10 90/90 Hip Rotations w/ Chest Drop


B) 5 WORKING Sets in 18min

5 Back Squat

Super Set w/ 30sec Side Plank per side


C) E5MOM x 4 Sets

250/2225m Row

10 KBS

10 Burpee Box Jump Overs



A) 3 Sets in 13min

10/side DB Ext Rotation

10 DB Arnold Press

5-10 Negative Pullups


B) 5 Sets in 12min

8 Barbell Strict Press


C) 16min AMRAP

20 Db Hang Snatch

20 DB Push Press

300m Run



A) 18min to Build to following

Power Snatch + Hang Squat Snatch


B) EMOM x 21min

Min 1: 5 Individual Power Snatch

Min 2: 14/11 Echo Cals

Min 3: Rest



Fourth of July Team Workout

8:30am Class ONLY

For Time (in a Team of 3)

Russian Kettlebell Swings (53/35 lb)

Box Jumps (24/20 in)

Air Squats





Row (calories)


Wall Ball (20/14)

Ball Slams (30/20)

DB Strict 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.



545am/645am and Noon Class Today (all other cancelled)

*Sign up on pike 13 and ignore class cap

A) 5 WORKING Sets in 18min

5 Bench Press

Super Set w/ Max Hanging Knee Raise


B) 5 Sets

500/450m Row


*2min cap



ONLY a 9:30am Class Today (8:30am Cancelled)

*Sign up on pike 13 and ignore class cap

A) With a Partner for Time*

100/80 Cal Echo

100/80 Cal Row

800 m Run

100 DB Thrusters (50/35)

*1 partner working at the time

*Complete the segments in any order BUT each segment has to be done completely once started.



THIS SUNDAY: 7/7 Movement Therapy with Jess - Low Back and Hips

Upcoming Sundays

7/14 - Arms with Stefan

7/21 - NO CLASS - Post 10 Year Anniversary Party Rest Day

7/28 - Arms with Stefan

8/4 - Olympic Lifting w/ Zach

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