MONDAY

Matt Z

I hope you all had a great weekend! Holiday hours will be as follows:

MONDAY: Regular schedule

TUESDAY: am hours only 5:30, 6:30, 8:30 and 9:30

WEDNESDAY: closed for the 4th of July

THURSDAY: Back to regular full schedule.

STRENGTH

Front Squat
Build to Heavy Set of 3

METCON

OPEN & PERFORMANCE
“Crow’s Nest” 
AMRAP 5:
15-12-9
Kettlebell Swing (70/53)
Front Squat (135/95)
Calorie Row

Rest 5 Minutes

AMRAP 5:
15-12-9
Kettlebell Swing (70/53)
Front Squat (115/80)
Calorie Row

FITNESS
“Crow’s Nest” 
AMRAP 5:
15-12-9
Kettlebell Swing (53/35)
Front Squat (95/65)
Calorie Row

Rest 5 Minutes

AMRAP 5:
15-12-9
Kettlebell Swing (53/35)
Front Squat (75/55)
Calorie Row

*** You will have two separate scores for reps and a final total for sugarwod.