Sunday, June 30th

Front Squats 4×6@80% 1RM

DB RDL’s 4×6

then,

21-Squat Cleans (95/65)

21-Bar Facing Burpees

15-Squat Cleans (115/75)

15-Bar Facing Burpees

9-Squat Cleans (135/95)

9-Bar Facing Burpees

For time.

*This coming Thursday is the 4th of July.  We will have our FREE class at The Ville at 10:00am.  This will be our only class on the 4th, all other classes and open gym will be cancelled so come out and join in the fun!

Friday, June 28th

Bench Press 4×6@80% 1RM

Strict Pullups (CTB if possible) 4×6

then,

12-9-6 reps each:

Ring Muscle Ups

Single Arm KB S2OH (per arm, 53/35)

Jump Rope Singles x 10 (120/90/60)

*This Saturday is our free partner wod at 9:00 & 10:00am so come and bring a friend!  The Color Run is also this Saturday so plan on leaving the house early and parking on Market or a side street.

*The Granite Games Fall Throwdown is September 14th and registration is now live!  Get your team of 3 together and register at:https://competitioncorner.net/events/2396#.XQlcOa2ZPys

Thursday, June 27th

Back Squat 4×6@80% 1RM

Single Leg Hamstring Curl 4×6/leg

then,

3 Rounds for time:

1 Lap Run

15 Box Jumps (24/20)

15 Back Squats (185/125)

15 GHD Situps

*compare to 3/4/18

*This Saturday is our free partner wod at 9:00 & 10:00am so come and bring a friend!  The Color Run is also this Saturday so plan on leaving the house early and parking on Market or a side street.

*The Granite Games Fall Throwdown is September 14th and registration is now live!  Get your team of 3 together and register at:https://competitioncorner.net/events/2396#.XQlcOa2ZPys