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Happy Independence Weekend Recovery and Rest Closed ***************************************************************** We will be closed Sunday 7/3 and Monday 7/4 in observance of Independence Day. Have a safe and happy 4th of July, CFHSV! *****************************************************************

“ABBATE” For Time: (40min cap) 1 mile Run 21 Clean & Jerks 155/105lbs MRX 115/75 800m Run21 Clean & Jerks 155/105 MRX 115/751 mile Run **compare to 18 Jul 21; 16 Jul 17; 2 Nov 14** U.S. Marine Corps Sgt. Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st

MainSite WOD (RX+) 5 Rounds For Time: (20min cap) 20 Wallball Shots 10 Pull-ups RX+ Wallball Pull-ups MRX Ring Rows *Wallball Shots = 20/14lbs to 10/9’ RX+20/14 to 11/10’ MRX 20/10 to 10/9’ RX+ same Wallball for Pull-ups 10min Isometric Challenge 2min High Plank Hold 2min Hollow Hold 2min Bar Hang2min Dead Bug Hold 2min Low

Front Squats & Hang Squat Cleans Build-up E2MOM 6 Front Squats – 6 Hang Squat Cleans 3 Front Squats – 3 Hang Squat Cleans 1 Front Squats – 1 Hang Squat Clean 5 Rounds For Time: (20min cap)5 Barbell Push-ups MRX Push-ups 10 Hang Squat Cleans5 Handstand Push-Ups or 5 Shoulder to Overhead15/12 Calorie Row/Bike or 200m Run Barbell Weights

MainSite WOD 12 – 9 – 6 Reps For Time: (21min cap) Deadlifts 315/205lbs MRX 225/145Ring Muscle-ups MRX Bar Muscle-ups Core & Grip Development 15 WallBall Hug Hip Extensions100m KB/DB Right Arm Farmers Carry 15 Russian Twists 100m KB/DB Left Arm Farmers Carry 15 Russian Twists15 WallBall Hug Hip Extensions YOGA IS CANCELED TODAY. ***************************************************************** We

Team WOD #1 8min AMRAP: 4 Kettlebell Sumo Deadlift High Pull 24/16kgs RX+32/24 MRX 20/12 6 Kettlebell Goblet Squats8 Russian Kettlebell Swings *One person works and completes a full round, one person rests and then switches. REST 2min Team WOD #2 “Tail Pipe” Courtesy/Credit to Gym Jones **original Tail Pipe is 3rounds** 4 Rounds For Time: (14min

“Reverse JACKIE” For Time: (15min cap)30 Pull-Ups MRX Ring Rows 50 Thrusters 45/35lbs 1000m Row *Compare to 28 Oct 20; 6 Oct 19; 3 Jun 18* OR “JACKIE” For Time: (15min cap) 1000m Row50 Thrusters 45/35lbs30 Pull-ups MRX Ring Rows *Compare to 28 Apr 19; 25 Mar 18; 25 April 17* OR “Double JACKIE” For Time: (25min cap)

Power Snatch & Hang Power Snatch Build-up E2MOM 6 Power Snatch – 6 Hang Power Snatch 3 Power Snatch – 3 Hang Power Snatch 1 Power Snatch – 1 Hang Power Snatch 12min AMRAP 3 Power Snatch 135/95 RX+155/105 MRX 95/65 3 Over the Box Burpees6 Hang Power Snatch12 Box Jumps 24/20” RX+30/24 MRX 20/18”

12min Barbell Build-up E2MOM 4 Sumo Deadlift High Pull to 4 Strict Press4 Hang Cleans to 4 Push Press 4 Front Squats to 4 Shoulder to Overhead2 Sumo Deadlift High Pull to 2 Strict Press2 Hang Cleans to 2 Push Press 2 Front Squats to 2 Shoulder to Overhead For Time: (25min cap) 800m Run/Row or 2k Bike

“KB Tabata Time” by DBFor Max Reps of Each Exercise: Tabata Russian Kettlebell Swings 40/32/24/20/16/12/8 Rest 2 minute/rotate Tabata Goblet Lunges (alt legs) Rest 2 minute/rotate Tabata Single Arm Kettlebell Shoulder to Overhead (switch arms each 20 sec) Rest 2 minute/rotate Tabata Strict Pull-Ups MRX Ring Rows Rest 2 minute/rotate Tabata Goblet Step-Ups 24/20″ MRX 20/18″