Reminders for the week:
*Monday/Wednesday 5pm sessions this month are all Open Training Hours- we are taking a break from the Specialty Sessions for the months of July and August- we will resume again in September
*Wednesday July 4th is Independence Day- we are open for one session at 9:30am and will be closed for the remainder of the day… spending some of that at Lisa and David’s Pool/Firework Party in Thousand Oaks and YOU are all invited. You will be notified of the details
*Thurs/Fri open for regular hours– how many of you will be taking those days off from work? Come in and train!
*Saturday 9:30am class doubles as the Whole Life Challenge Preliminary WOD- sign up now, HERE!
Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Three rounds for time of:
25 push ups
50/35kg front squat, 20 reps
50/35kg push press, 20 reps
25 scott ups
Post time and loads
Monday 5pm Open Training Hour
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
5 attempts (in round format) at:
2×25′ broad jumps in as few reps as possible
3 pull ups as slow as possible
Max rep strict handstand push ups
Rest as needed throughout
Post best efforts for each movement
Tuesday 5pm Open Training Hour
Wednesday’s 4th of July Hero WOD at 9:30am
*open for one class today only, rest of the day at David and Lisa’s house!*
“Scotty”
As many reps as possible in 11 minutes of:
140/95kg deadlift, 3 reps
18 wall ball shots (20/14#)
17 jump over bar burpees
Post number of rounds and remaining reps
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Press 1-1-1-1-1
Push press 1-1-1-1-1
Push jerk 1-1-1-1-1
Post heaviest load for each lift
Thursday 5pm Open Training Hour
Friday’s WOD at 7 and 9am and again at 3 and 5pm
On a 12 minute running clock complete:
1 minute of max rep double unders
1 minute of max rep DB snatch (50/35#)
2 minutes of max rep double unders
2 minutes of max rep DB snatch
3 minutes of max rep double unders
3 minutes of max rep DB snatch
Post total number of double unders and total number of DB snatch
Friday 4pm Open Training Hour
Saturday
9:30am BIG WOD (individual workout today)… which will also be the Whole Life Challenge Preliminary WOD
Come and find out for yourself!
