Heavy Shoulder Press 5-5-3-3-1-1

Complete 4 rounds for time of:
20 GHD sit ups
20 Wall ball shots (M: 20 lbs, W:14 lbs – both use 10 foot target)


In teams of 2, complete 4 rounds for time of:
100 Meter farmers carry (Heavy DB or KB)
25 Double unders
10 Box jump (M: 30″, W: 24″)

Farmers carry sets the pace. Score is total seconds taken to complete the WOD minus the total double unders and box jumps the team completed. The Lower the score, the better.


Due to our limited 4th of July schedule the Free Community Workout for this weekend has been CANCELED. We have moved it to the following Saturday, July 12th at 8:00am.

Limited 4th of July Schedule
Friday, July 4th: Open Gym ONLY 7am – 11am
Saturday, July 5th: CLOSED
Starting Saturday, July 12th, we will no longer have supervision in the kids room on Saturdays during Open Gym. The kids room will still be available for use but parents will be responsible for their children and cleaning up any messes made. Thank you and sorry for any inconveniences this may cause.