Happy 4th of July! We have several members on vacation this week — it’s the heart of summer! We definitely understand taking full advantage of this beautiful weather and extra time with family + friends. For those of us sticking around the area (or anyone in town visiting) — we will have a holiday workout on Friday, July 3, at 7 a.m. (no other scheduled classes that day), and the gym will be closed on Saturday, July 4.
Friday morning’s holiday WOD will be an amazing grind! Eat your Wheaties! (Are Wheaties even a thing anymore??) Grab a banana and let’s get to work. 🙂
This week looks super fun. We’ll do Grace — look back to your last score for this one and try to beat it! We’ll also be re-testing our 1-mile run. Who’s going to get a PR??
Last but not least, enjoy a SAFE, long weekend! 🙂
**This Week’s Workouts:**
Big holiday week with a strong mix of barbell, gymnastics, conditioning, and team volume.
**Monday** opens with a heavy/moderate 3-rep overhead squat from the ground before a long “Freedom” themed chipper: Burpee box jump overs paired with overhead squats, front squats, and back squats. This is a big squat-volume day with a lot of leg stamina and overhead position demand.
**Tuesday ** is all clean and jerk. Athletes take on “Grace,” then come back at the 10:00 mark for 10 minutes of one heavier power clean and jerk every :30. The first part should be fast and aggressive; the second part demands composure and consistent mechanics under fatigue.
**Wednesday ** starts with the July Monthly Challenge: A 1-mile run for time. After resting until the 15:00 mark, athletes move into a 15:00 AMRAP of strict pull-ups, push-ups, and sit-ups. Simple movements with a “cash out” type approach.
**Thursday **brings gymnastics skill work focused on handstand walks, holds, and overhead stability before a 10-round kettlebell workout of swings and lunges. This is a sneaky lower-body and grip piece that will build fast if athletes choose a kettlebell they can’t control.
**Friday** is “Freedom 250,” a teams-of-two grind with a 2.5-mile run together, 250 wall balls, and 250 burpees to bar. This is a long, high-volume partner workout where communication and sustainable sets matter more than coming out hot. Don’t forget, this workout begins at 7 a.m.!
The gym is closed Saturday, Happy 4th of July!
