573 Fitness

06/11/2026

Friday June 12th

Overhead squat 8-8-8-8 reps
Then,
Complete as many rounds and reps as possible in 6 minutes of:
40 overhead squats
30 deficit push-ups

RX: 75/55-lb barbell and a 2-inch deficit
SC: 65/45-lb barbell and regular push ups

06/10/2026

Thursday June 11th

Warm-Up:
3 rounds:
100 m ski
6 clean & jerks-bar only

On a 1-minute clock for 8 rounds, complete:
100-meter sprint
Max clean and jerks

*Rest 3 minutes between rounds
*Score is your total clean-and-jerk reps

RX: 115/75-lb barbell
SC: 95/65-lb barbell

06/09/2026

Wednesday June 10th

Warm-Up:
4 rounds of Cindy

WOD:
For time:
2,000-meter row

06/08/2026

Tuesday June 9th

Strength:
3 rds with DB:
* 12 Bicep Curls
* 12 Skull Crushers
* 12 Front Raises
* 30-second Dumbbell Hold (heavy, at your sides)

WOD:
5 rounds, each for time, of:
75-foot kettlebell front-rack carry
15 box jump-overs
75-foot kettlebell front-rack carry

Rest 2 minutes after each round

RX: 55/35-lb kettlebells and a 24/20-inch box
SC: 45/25-lb kettlebells and a 20/18 inch box

06/08/2026

There will not be a trainer at tonight’s 5:30pm class. It will be open gym. Sorry for any inconvenience!

06/08/2026

06/07/2026

Monday June 8th

Warm-Up
1 mile jog

WOD:
10 rounds for time of:
2 rope climbs
10 GHD sit-ups
25 double-unders

06/06/2026

Girls rule on Saturday’s!! 💪💁‍♀️

06/04/2026

Friday June 5th

Warm-Up:
2 rounds
5 step-ups
10 squats

WOD:
Kelly
5 rounds for time of:
400-meter run
30 box jumps
30 wall-ball shots

RX: 20/14-lb medicine ball and a 24/20-inch box
SC: 14/10-lb medicine ball to a 10-foot target and a 20/18-inch box