Friday 12.1.2017

Sam P

“Mixed Bag”
For Time:
1000 Meter row
50 Dumbbell squat cleans (35s/25s)
30 T2B

Box Brief:
For those signed up for the weightlifting clinic, a reminder this class starts at 11:30am on Saturday.  Money is paid directly to Ricky.

LeeAnn

Thursday 11.30.2017

Sonia & Sean

“Flip or Flop”
13 Minute AMRAP:
10 Burpee box jump overs (24/20)
10 Meter handstand walk

Box Brief:
Our next Bring A Friend Day isn’t until December 14th. Its okay if someone wants to bring a friend before the 14th if they are interested in getting started. If they ask, help them find the best workout for their first class. Stay away from advanced movements.

Enrique

Wednesday 11.29.2017

Pat A

Deadlift

5 – 5 – 5 – 5 – 5

Every 30 seconds for 5 minutes:

3 Deadlifts @70-80% of todays 5RM

Box Brief:
Weightlifting clinic is this Saturday at 11:30am. Cost is $20 (paid to Ricky). Sign up sheet is on the front desk.

Tuesday 11.28.2017

Jake

“Barbara”
5 Rounds:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air squats
Rest 3 minutes in between rounds

Box Brief:
Weightlifting clinic is this Saturday at 11:30am. Cost is $20 (paid to Ricky). Sign up sheet is on the front desk.

Brad W

Monday 11.26.2017

Grayson

“Swing Set”
15 Minute Ladder:
100 Meter Run, 2 KBS (53/36)
100 Meter Run, 4 KBS
100 Meter Run, 6 KBS
100 Meter Run, 8 KBS
100 Meter Run, 10 KBS
Add 2 reps every round

Box Brief:
Weightlifting clinic is this Saturday at 11:30am. Cost is $20 (paid to Ricky). Sign up sheet is on the front desk.

Sean D

Sunday 11.26.2017

Natalee

Box Brief:
Welcome to the Sunday Blog!  I hope everyone had a great Thanksgiving.  Today will be a little lighter in terms of content.  Instead of an article I’m posting another great video from CrossFit HQ.  This video is amazing and really helps me appreciate everything and everyone I have in my life.  Hope you all enjoy!

Friday 11.24.2017

 

Trey

“Griff”
For Time:
800 Meter Run
400 Meter Run Backwards
800 Meter Run
400 Meter Run Backwards

Box Brief:
We are closed today and tomorrow. See you on Monday!!!

Ashleigh