Announcements
SPECIALTY CLASSES BEGIN *THIS* SATURDAY, JULY 1ST!!
GYMNASTICS W/ COTTON – SATURDAYS @ 10:30AM
OLY W/ ELISE – SUNDAYS @ 1:00PM & THURSDAYS @ 5:00PM
GYMNASTICS W/ TERESA – THURSDAYS @ 7:00PM
WANNA SIGN UP? TALK TO YOUR COACH! ONLY 10 SPOTS LEFT @ $10/MONTH!
ATTENTION ATHLETES: PLEASE MAKE SURE TO STAY HYDRATED…IT’S SUMMER AND HOT! HYDRATE BEFORE AND AFTER CLASS-DURING CLASS IS TOO LATE!!!
Greenbrier Fitness – Class
Warm-up
400m row/run
10 PVC Pass-through
10 PVC Around-the-World
10 PVC Good Morning
10 Push-Ups
10 Air Squats (slow)
10 Lunges (slow)
10 Burpees
Metcon
Metcon (15 Rounds for reps)
WOLFPACK
E3MOM15
15 Cal Row
12 Alternating DB Snatch 50/35
6 Pullups
Rest 5 Minutes
EMOM10
odd – 15 Thrusters 65/35#
even – 10 Burpees
Metcon (15 Rounds for reps)
ALPHA TEAM
E3MOM15
15 Cal Bike
12 Alternating DB Snatch 70/50
6 Bar Muscle Ups
Rest 5 minutes
EMOM10
odd – 15x Thrusters 95/65#
even – 20x Double Unders + 10 Burpees
Weightlifting
Clean Complex (Work up to heavy set in 15 minutes.)
1 DL + 1 Power Clean + 1 hang squat clean + 1 front squat + 1 jerk
CROSSFIT GROWL 