Programming Week of July 1-5, 2024

June 30, 2024
Programming Week of July 1-5, 2024

Happy July WildFire!

We are at the halfway point of the year.....Goal check in time.

If you have a goal for 2024 on the whiteboard, check in on it and if you have accomplished it let's celebrate and make a new one. If you are on track let's keep going. If you want help getting there or making adjustments to your goal schedule a time with a coach and let's help. If you haven't made a goal yet let's get one up on the board.

A lot can happen in 6 months so let's make it happen together!



3 Power Snatches, pick load

Every 2 mins for 8 mins.

WOD: Power Amanda


Ring Muscle Up

Power Snatch 135/95


Strength: 10 min to find your 1 rep max complex

1x  1 Squat Clean + 2 Front Squats


3 rounds for time of:
Run, 400 m
100 Double Unders
10 Front Squats, 225/155 lbs


Strength Part 1

12:00 to establish a heavy 5-rep bench press.

Rest 3 mins before the next part.

Strength Part 2

For distance:Handstand Walk: 1x 3 mins


Happy 4th of July

We have a modified holiday hour schedule today.

Classes are at 8am, 9am, 10am

WOD: Hero WOD Morrison

50-40-30-20-10 reps, for time of:
Wall Ball, 20/14 lbs, 10/9 ft
Box Jump, 24/20 in
Kettlebell Swing, 53/35 lb

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.



In 15 mins do:

Row, 1000 m
then in the remaining time,

3 Toes-to-bars
2 Pull-ups
1 Bar Muscle-up
6 Burpee-to-Target, 6 ins

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