Greg Mountain

WOD July 10th , 2023 5 Rounds for time , 20 min cap 250m run 9 snatch 115 / 75 36 double unders If you finish before the 20 min mark use the rest of the 20 min to find a 1RM snatch

WOD July 7th , 2023 3 rounds 50 / 40 cal row 50 wall balls Rest 1 : 1 Each set for time. Compare to January 10th , 2023

July 6 , 2023 AMRAP 15 15 toes to bar 15 push press 95 / 65 50 double unders

July 5th , 2023 EMOM 5 x 5 power clean EMOM 5 x 3 power clean EMOM 5 x 1 power clean B. Cash out – 10 min to accumulate 3 min L – sit. Practice l holds , single leg holds , weighted planks , or just planks.

July 4th , 2023 830 class only ” Bert “ Share the reps , run together. U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine

July 3rd , 2023 Special HOURS : 530 am , 630 am 830 am and 12pm. The gym will be open for open gym to do your True Coach till 330-4ish , but there will be no evening classes due to the firework show. PARTNER AMRAP 20 You Go , I GO style – switching

6 / 30 / 23 3 x 6 min amraps , 3 min rest 800m run Buy In in time remaining 6 power snatch 135 / 85 + 12 weighted sit ups

6/ 29/ 23 3 Rounds 3 sets of 3 Thrusters 135 / 95 and 7 Toes to bar Then 30 cal machine

6 / 28/23 Deadlift 10 – 5 – 5 – 3 -3- 3 – 5 – 5 – 10 Partner AMRAP 10 10m shuttle run with ball + 1 burpee + 1 burpee each round. Partners rotate full rounds

6 / 27 / 23 6 rounds 250m run 250m row 25 double unders