Girl WOD

Workout of the Day
“Fran”
21-15-9 reps for time of:
Thrusters (95#/65#)
Pull-ups

Labor Day Holiday Schedule
Sat (9/1) – Regular Class Schedule
Sun (9/2) – Regular Class Schedule
Mon (9/3) – 9:30am ONLY (No Class Cap)

Workout of the Day
“Jules”
Six rounds for time of:
14 Wallballs (20#/14#)
14 Burpees

Every odd minute do 1 Deadlift (315#/225#).
Every even minute do 1 Muscle-up.

Workout of the Day
“Cindy XXX”
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

July 4th Holiday Hours
Mon (7/2) – Regular Class Schedule
Tue (7/3) – Regular Class Schedule
Wed (7/4) – 9:30am ONLY (No Class Cap)

Workout of the Day
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Workout of the Day
“Nancy”
Five rounds for time of:
Run 400m
15 Overhead Squats (95#/65#)

Workout of the Day
“Nicole”
Complete as many reps as possible in 20 minutes of:
Run 400 meters
Max Rep Pull-ups

Workout of the Day
“Helen”
Three rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Pull-ups

Workout of the Day
“Elizabeth”
21-15-9 reps for time of:
Squat Cleans (135#/95#)
Ring Dips

Holiday Schedule
Christmas Holiday Schedule:
Sunday (12/24) – CLOSED
Monday (12/25) – CLOSED

Workout of the Day
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.