4th of July at MKT

Who is ready for a sizzling Saturday at MKT?! We are looking forward to trying out a few different workouts and celebrating the USA’s independence.

This year we will have 3 classes on the 4th of July. Each class we will offer a different workout. Members may come to one class or all three. Each class will be coach led. Modifications will be explained at the beginning of class. We recommend consulting with a coach before attempting all three workouts.

Saturday Agenda

See below for more details.

  • 7:00 am – Sand Pitch Workout
  • 8:30 am – Barbell and Gymnastics WOD
  • 10:00 am – Pool Workout
  • 4:00 – 8:00 pm – Pool Party and BBQ

7:00 am – Sand Pitch Workout


50 Meters Walking Lunges
50 Meter Sprint
50 Meter Double Kettlebell Carry
50 Meter Sprint

Kettelbells: (53’s/35’s)
*1 arm overhead, 1 arm at hang

May be performed in sand, solo or
relay-style with a partner.

8:30 am – Barbell and Gymnastics Workout


15 Deadlifts, (295/195)
30 Chest-to-bar Pull-Ups
15 Clean & Jerk, (225/135)
30 Hand Stand Push-Ups
15 Clusters, (155/115)
30 Pull-Ups
15 Clean & Jerk, (185/115)
30 Toe-to-Bar
15 Deadlifts, (295/195)

May be done solo or split reps with a partner.

10:00 am – Pool Workout


Teams of 3
5 Rounds For Time
300-meter Swim
60 Push-Ups

One teammate works at a time.
Split reps anyway.

4:00 – 8:00 pm – Pool Party and BBQ

BBQ will be provided. Please bring your own sides and drinks. (BYOB)

The Cornhole tournament will start at 5:00 pm.

We have prizes for the top two winning teams!

Please email your questions to

Happy 4th of July!

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