4th of July Weekend

Hero Week Starts today!!! Attack each workout with all you got!! Saturday: Community Hero WOD at 10:00 Only Sunday: Closed


For time: Run, 1 mi 21 Clean & Jerks, 155/105 lbs Run, 800 m 21 Clean & Jerks, 155/105 lbs Run, 1 mi U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

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Back Squat : 4-4-4-4

Back Squat 4-4-4-4 Use the heaviest weight you can for each set. Rest as needed between sets.

Keep all sets between 70-80%

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