Tuesday, July 15



Nice work today everyone!!

A few things:


1) When parking on the side of the building, there are signs that say “back end parking only.” This means that you MUST BACK IN to these spots. This is for insurance/safety reasons. Why you ask? There are a lot of trucks and cars and people in the parking lot. We don’t want anyone getting hurt because when you were backing out of your spot you didn’t see them! BACK IN TO THE SPOTS.


2) Starting next week, we are no longer doing mobility together as a class. It is up to you to come in 10 minutes early and do that mobility on your own or with people from your class. It MUST BE DONE on the hour. We are doing this because with the new strength program and the intensity of WODs increasing, we want everyone to have enough time to get the strength done without rushing. PLUS everyone comes in early anyway and just sits around. This way, you are making use of this time!!!!!!!! We will still be programming what the warmup/mobility will be, so you can do that and whatever else you want to do. We will be there to answer any questions and give you tips on what you can do!!! Just ask 🙂



Tuesday, July 15





100 Doubles or 200 Singles

Front Rack Mobility


Couch Stretch





Squat Clean

3×8 @ 65% of 1RM Power Clean

12 min. cap






800m run



3 rounds

10 KB Taters (1.5/1)

20 Ring Pushups

30 Air Squats


800m run