4th of July WOD at 10am!

Happy Independence Day!  Class at 10am today only – all other classes are canceled.  Anyone and everyone is invited to join us – if you are new, please sign up and complete a digital waiver HERE prior to coming in.


July 4 Team WOD

In Teams of 2, Complete the Following For Time:

  • Sandbag Run x 800m

Then, 3 Rounds of:

  • Abmat Sit-up x 50
  • Kettlebell Swing (53/35 x 40
  • Front Squat (95/65) x 30 (Scale to Goblet squat with kettlebell or slam ball)
  • Burpee over the bar x 20 (Scale to regular burpee)


  • Sandbag Run x 800m

Notes: Only one person working at a time – break up the work with your partner (both partners complete the running portions together with ONE sandbag and can alternate carrying sandbag however).  Scale up or down as needed – we can even scale the reps if necessary.  See you in the gym!

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