Only two classes today, 7am and 9am. Come in and get your fitness on. I hope you are enjoying your long weekend.
Our next session of Olympic Lifting class will start next Thursday. We will be running two class times, 8am and 5:15pm, and there will be two different tracks. If you have any questions, or would like to reserve your spot, email Sophie.
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
15 air squats
10 push-ups
5 strict pull-ups or 10 ring rows
Mobility
Group mobiity session
WOD
“Hotshots 19”
6 rounds
30 air squats
19 power cleans (135/95#)
7 strict pull-ups
400m run
We did this one last year on Labor day, so you can look back and see how you did. It is also a memorial WOD, so please know what it’s for and why we do it.
Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona. The Yarnell Hill Fire, ignited by lightning on June 28, 2013, it overran and killed 19 City of Prescott firefighters, members of the Granite Mountain Hotshots – resulting in the deadliest wildfire ever in Arizona.
Accessory Work
Cool down run for meters towards our goal.
