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Saturday, July 3rd

Register For Your Session:

Classes are limited to 18 athletes a class. You must register to attend.


July is a higher percentage density OLY, a 5-3-1 style of squatting for a 1RM build, some very classic WODs, and the Liberty games. The skill of the month is Handstand Walks.


"Smette" Hero WOD

For Time (with a Partner):

5000m Row

While Partner A Rows, Partner B completes AMRAP of:

5 Toes-to-Bars

10 Wall Ball Shots (20/14 lb)

15 Push-Ups

*Partners switch as necessary

With a running clock, complete the 5000meter Row as fast as possible (“For Time“). While Partner A Rows, Partner B completes as many rounds and repetitions as possible (“AMRAP“) of 5 Toes-to-Bars, 10 Wall Ball Shots, and 15 Push-Ups. Switch as necessary and pick up where the other partner left off.

Score is the time on the clock when the Row is completed.

This workout is dedicated to North Dakota Army National Guard Sgt. Keith L. Smette, who died on January 24, 2004, while serving during Operation Iraqi Freedom.

Smette, 25, of Fargo, ND; assigned to the 975th Engineer Company, 130th Engineer Brigade, Army National Guard, Bismarck, ND; attached to Task Force All American; died Jan. 24 when his convoy was attacked by an improvised explosive device north of Fallujah, Iraq. ND Army National Guard Staff Sgt. Kenneth W. Hendrickson, 41, of Bismarck, ND, also died in the attack.



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