July 4th Schedule


For the 4th of July, we will have one big partner WOD at 9am. Your workout will be:

30 Minute AMRAP 

1 Rope Climb (3 Strict Chin Ups) 

7 Thrusters (135/95)

7 Burpees 

6 Box Jumps (24/20)

*Partners Alternate Running 1 lap, working together to complete the AMRAP.

There is so much Crystal Hot Sauce on that workout, that we’re already sweatin’! But that’s what we do for the ole' red, white, and blue! Pick out your best patriotic outfit and get ready do what Americans do:



Workout of the Day

A.) Front Squat  3 x 1 Across 

B.) 3 Rounds: 

50 Double Unders

25 Wall Balls (20/14)

15 TTB 

12 Minute Time Cap