Wednesday 7.3.2024

*Holiday Schedule:
Wednesday (7/3): No 5:30 or 6:30pm Classes
Thursday (7/4): CLOSED
Friday (7/5): No 6am or 7am Classes
Saturday (7/6): BURN Only (8:30am)

“FITNESS” & “PERFORMANCE”

This workout is in honor of the nineteen members of the Granite Mountain Hotshots firefighting team who tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, AZ. Click on the link below to read more about their story.

“Hotshots 19”
Six rounds for time of:
30 Air Squats
19 Power Cleans (135/93 lb)
7 Strict Pull-ups
400 Meter Run

**For many, this will be completed in teams of two, dividing the reps between partners as you see fit.

“ENDURANCE (AKA SWEAT SESH)”

Ten sets of:
30 Second Row @85-90%
Rest 30 seconds

Rest 2 minutes, then....

Ten sets of:
30 Second Bike Erg @85-90%
Rest 30 seconds

Rest 2 minutes, then...

Ten sets of:
30 Second Ski @85-90%
Rest 30 seconds