Thursday 12.21.2017

Merryman

“Annie”
50 – 40 – 30 – 20 – 10
Double Unders
Sit-ups

Box Brief:
Lifting clinic is this Thursday at 6:30pm. Sign up sheet will be at the front desk. Cost is $20 (paid to Ricky). The 6:30 and 7:30pm classes will be cancelled to accommodate.

This Saturday during our normal scheduled classes, we will be doing the “12 Days of Christmas” WOD. Come wearing your ugliest holiday sweater!!!

Julie

 

Wednesday 12.20.2017

Ashleigh

“The First RowOEL”
7 Rounds, On the 3:00
25/18 Calorie row
10 Shoulder to overhead (135/95)

Box Brief:
This Saturday during our normal scheduled classes, we will be doing the “12 Days of Christmas” WOD. Come wearing your ugliest holiday sweater!!!

Lifting clinic is this Thursday at 6:30pm. Sign up sheet will be at the front desk. Cost is $20 (paid to Ricky). The 6:30 and 7:30pm classes will be cancelled to accommodate.

Sean D

Tuesday 12.19.2017

Megan & Katie

Squat Snatch
Build to heavy set of 3

“Snatching Through the Snow”
For Time:
20 Squat snatch (95/65)
20 Bar over burpees
15 Squat snatch
15 Bar over burpees
10 Squat nnatch
10 Bar over burpees

Box Brief:
Lifting clinic is this Thursday at 6:30pm. Sign up sheet will be at the front desk. Cost is $20 (paid to Ricky). The 6:30 and 7:30pm classes will be cancelled to accommodate.

Holiday schedule: 
Monday, December 25th – Christmas Day – Closed
Tuesday, December 26th – Open Gym – 7am-Noon
Monday, January 1st – New Year’s Day – Open Gym – 7am-Noon

Eric

Monday 12.18.2017

Gym math can be difficult

“Bah Humbug”
20 Minute AMRAP:
30 KBS (53/36)
30 Step-ups (24/20)(53/36)
30 HRPU
30 Pull-ups

Box Brief:
This Saturday during our normal scheduled classes, we will be doing the “12 Days of Christmas” WOD.  Come wearing your ugliest holiday sweater!!!

Holiday schedule:
Monday, December 25th – Christmas Day – Closed
Tuesday, December 26th – Open Gym – 7am-Noon
Monday, January 1st – New Year’s Day – Open Gym – 7am-Noon

RaJah

Sunday 12.17.2017

Gym mascot

Box Brief:
Happy Sunday! I always love to highlight just how amazing the CrossFit community can be.  The newest episodic videos from HQ do a great job showcasing what makes each gym so special.  It’s a short introduction to a long video but I hope you all enjoy.

Friday 12.15.2017

Rachel & Sonia

“I Got 5’s On It”
3 Rounds:
5 Power cleans (185/135)
10 Front squats (185/135)
15 Box jumps (24/20)
20 T2B

Box Brief:
Have you done anything to help yourself recover this week?  Remember to stretch, hydrate, and get quality sleep.

Emily

Thursday 12.14.2017

Trey

“Half & Half”
3 Rounds: teams of 2
Partner A – 400 Meter row + 200 Meter KB carry (35s/25s)
Partner B – 400 Meter run
Both partners work at the same time. Athletes switch once they have completed their required work.
If athlete B returns from the run before their partner completes their work, they will rest.

Box Brief:
Today is Bring a Friend Day!

Grayson