W.O.D.

Save the date! Friday, July 19th – 6-8pm We’re hosting a Hip Hop class from our very own Greg! He’s an amazing dancer and teacher,

2m Stations – 2x at each station, then rotate (2rds through): 1. 3 Burpees + 200ft Sled Push (heavy) 2. 3 Burpees + 24/18 Calorie

In 10m – Find a mod to heavy SN single Then, For time: Row Sprint 400m Run 1 Mile 30 SN (@70% of today or

EMOTM 10 3 BSQ Build by feel Then, For time: 30 BJ (30/24) 30 PP (95/65) 30 V-Ups 30 PP 30 BJ “People only see

5rds – 2m ON/2m OFF for Max Reps In 2m complete: 10/7 Calorie Bike 10 B.O.B. Max SQCL Thrusters in the remaining time (95/65) “Being

For total time: 3rds – 30sec Rest Between Run 300m 15 T2B *Rest 1m 2rds – 1m Rest Between 21 Calorie Row 15 C2B 9

EMOTM 8 1 HPCL Build by feel Then, AMRAP 10 10 Calorie Ski or Row 10 BJ (24/20) 10 HPCL (95/65) “The home is the

Don’t forget – only one WOD Thursday, July 4th – 8am Open to everyone – RevFitness & CrossFit See you there! *Partners or Solo –

FSQ 3×3 Heavy by feel Then, For time: 100, 75, 50, 25 Double Unders *20 Alt Pistols after each set “The best way to cheer

Holiday Week Schedule: Monday, Tuesday, Wednesday – regular classes Thursday – 8am WOD – open to everyone, RevFitness & CrossFit Friday – 5am Rev, 6am