Friday 

525am – Bootcamp – INDOOR

625am – Bootcamp – INDOOR

12pm – Functional Fitness

5pm – NO CLASS

Saturday – CLOSED

Sunday – CLOSED

Monday – CLOSED

MetCon

“Canada Day 2024”

With A Partner Complete For Time:

1867m Row/Ski Erg (Share)

7 Rounds:

1 Wall Walk

5 Thrusters (75/115#)

7 T2B

2024m Row/Ski Erg (Share)

*Every Minute Perform 1 Rope Climb (Alternate Partners Each Minute – ONLY During The 7 Rounds)*

Strength

Strict Press 8×1 (Ascending)

MetCon

For Time:

21 SA DB S2OH – L (35/50#)

21 SA DB S2OH – R (35/50#)

21 Weighted Box Step Overs (W: 20″/35# M: 24″/50#)

200 Double Unders

15 SA DB S2OH – L (35/50#)

15 SA DB S2OH – R (35/50#)

15 Weighted Box Step Overs (W: 20″/35# M: 24″/50#)

100 Double Unders

9 SA DB S2OH – L (35/50#)

9 SA DB S2OH – R (35/50#)

9 Weighted Box Step Overs (W: 20″/35# M: 24″/50#)

50 Double Unders

MetCon

i) On Every 2nd Minute For 10 Sets Perform:

5 Calories Assault Bike

5 DBL KB Deadlift To Vertical Jump (2×1.5/2×2 Pood)

5 Broad Jumps (4/6′)

5 Tuck Jumps

ii) 5 Rounds For Time of:

1 Clean & Jerk (155/225#)

1 Ring Muscle Up

1 Snatch (125/185#)

1 Bar Muscle Up

Strength

Deadlift 8×1 (Ascending)

MetCon

For Time:

21 Hang DB Clean & Jerk – L (35/50#)

21 Hang DB Clean & Jerk – R (35/50#)

21 Box Hops (20/24″)

1000m Row

15 Hang DB Clean & Jerk – L (35/50#)

15 Hang DB Clean & Jerk – R (35/50#)

15 Box Hops (20/24″)

500m Row

9 Hang DB Clean & Jerk – L (35/50#)

9 Hang DB Clean & Jerk – R (35/50#)

9 Box Hops (20/24″)

250m Row