323 Holiday & Summer Schedule.

2 Jul 11403377_928861430491169_2879454249907834066_n

Dear 323ers,

Summer vacations and a general Tennessee Williams-esque languor have come to the 323, so we’re tweaking our summer sched a bit to accommodate. READ ON for illuminating bullets…

  • MONDAY 7/4
    • Happy 4th! Per tradition, we’ll be rocking out our Stars & Stripes WOD Monday at 9AM–followed by no other classes, so be there, or be British. Extra points for wearing red, white, and blue.
  • TUESDAYs & THURSDAYs 7/1-8/14
    • No 6AM WOD, no 12PM Open Gym. Which is to say, the gym opens at 7AM, closes at 12PM, reopens at 5:30PM. Only Tues/Thurs. Starting…NOW.
  • PERMANENT CHANGES as of 7/1/16:
    • Thursdays at 7:30PM will be an evening Open Gym.
    • Superficial Sunday (Open Gym) will be from 12-2PM.

Thazzit! We’ll be posting a pretty new schedule ASAP, but you can always find our LIVE and usually updated calendar HERE, in your member portal. As always, feel free to email us any time with questions or concerns.

Have super fun patriotic times this weekend, all; see you at 9AM Monday!

Yours,
Team 323

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Workout of the Day – Wednesday 8/24/16

24 Aug

SPLIT JERK: 

2 – 2 – 2 – 2 – 2

then 

For Fastest Time:

500 m Row

rest 3 min

X3

Extra Credit

30 Toes-to-Bar

30 AbMat Sit-ups

30 Bicycle Crunches

30 Hollow Rocks

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Workout of the Day – Tuesday 8/23/16

23 Aug

MUSCLE-UP TRANSITIONS: 

3 – 3 – 3 – 3 – 3

then

Front Squats:

5 – 5 – (5 – 5 – 5)

Last 3 sets @ 80% of 1rm

then 

AMRAP in 10 min of:

10 Kettlebell Clean & Push Press (5/5)

20 Kettlebell Swings – Russian

200 m Run

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Workout of the Day – Monday 8/22/16

22 Aug

HANDSTAND SKILLS

then 

Overhead Press:

5 – 5 – (5 – 5 – 5)

last 3 sets at 80% of 1 rep max

then 

For Time

15 – 12 – 9 of:

Hang Power Cleans (135/95)

Burpees Pull-ups

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