Announcements
July 14th is Outlier Civil War. There is still time to sign up, you can register on the Civil War event page. This is an intra-gym competition for people of all skill and experience levels. Teams and remaining workouts will be announced this week.
This Wednesday is the 4th of the July and we will have a modified schedule. There will be just one class at 9am. Come join us for a 4th of July workout. Childcare is provided.
Announcements
July 14th is Outlier Civil War. There is still time to sign up, you can register on the Civil War event page. This is an intra-gym competition for people of all skill and experience levels. Teams and remaining workouts will be announced this week.
This Wednesday is the 4th of the July and we will have a modified schedule. There will be just one class at 9am. Come join us for a 4th of July workout. Childcare is provided.
Wednesday 7/4
Metcon
“7/4/1776”
7 rounds with partner:
4 power snatch each (165/110)* – 8 total snatches per pair, alternate reps
17 push-ups – split up reps as needed
then immediately after the 7 rounds, perform:
76 wall balls each (20/14) – 152 total wall balls per pair, split up reps as needed
242 single unders (total, 121 each)
*Scale to approximately 75% of 1RM snatch
Rx+ = True push-ups, double unders
Scaling options:
38 wall balls each (76 total per team), reduce med ball weight or target height
Push-ups with knees on ground
Dumbbell snatches (if new to olympic lifting)
Please note that there is only one class today (9am). You will share equipment with your partner (M/F teams may use different bars), so find someone who is around your same ability level (coaches can help with this) as we will need the space.