We made it through the hottest week of the summer so far. I really don’t think it will be much worse than what we have already lived through. It could be more of the same for several weeks though. We know how to take it easy and scale appropriately for the conditions we find ourselves in. Do what you know is smart! Just try not to end up in trouble.

We will have classes on Monday July 3 as per our normal schedule. Then on July 4, we will have morning classes only (5a and 8a). As we celebrate our country’s beginnings, we will remember others who are not so fortunate. We will do a WOD named “Hope for Refugees”. This was created in partnership last year with Rogue and MSF, also known as Doctors without Borders in order to raise money to support the work of helping those who have been displaced for one reason or another. The rest of the week will be our normal schedule again. Be safe over the holiday!

MONDAY 7-3-23
Strength WOD: Power Clean (5x3)
then:
AMRAP in 12:00
9 Double KB Deadlift (70x2,53x2)
100' Farmers Carry

TUESDAY 7-4-23 (Morning Only)
"Hope for Refugees"
3 Rounds for reps of:
1:00 Shuttle Run (25')
1:00 DB Snatch (50,35)
1:00 Bike Calories
1:00 DB Box Step-ups (24,20)
1:00 Burpees
1:00 Rest

WEDNESDAY 7-5-23
AMRAP in 7:00
20 DB Push Press
40 Double Unders
then:*
AMRAP in 20:00
Bike or Row for Calories
* Rest as needed between AMRAPs

THURSDAY 7-6-23
Strength WOD: Back Squat (3x5)
then:
8 Rounds for time:*
15 Burpees
10 KB Swings (70,53)
5 Chest-2-Bar Pull-ups
* If you have a partner, double the reps and take turns working one at a time.

FRIDAY 7-7-23
"Nancy"
5 Rounds for time:
400 meter Run
15 Overhead Squats (95,65)

SATURDAY 7-8-23
Open Gym at 8am and 9am

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