Tuesday 5.1.2018

Courtney

Back Squat
Build to heavy set of 5

“Fast Twitch”
For Time:
40/30 Calorie row
30 Box jump overs (24/20)
20 HSPU

Box Brief:
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).

Jordan

Monday 4.30.2018

Josh

“Super Soaker”
5 Rounds:
400 Meter run w/wall ball (20/14)
400 Meter run
10 Muscle-ups

Box Brief:
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).

Foster

Friday 4.27.2018

Mel & Tracy

“Mind Eraser”
20 Minute AMRAP:
7 Power cleans (135/95)
7 Burpees
200 Meter run

Box Brief:
Pick one thing you could do this weekend to help yourself recover.

Bob

Thursday 4.26.2018

Brock

“Rope-A-Dope”
For Time:
800 Meter run
-Then-
3 Rounds:
20 Back rack lunges (115/85)
1 Rope climb
20 Sit-ups
1 Rope climb
-Then-
400 Meter run

Box Brief:
Bring your friends today!

Monica

Wednesday 4.25.2018

….

“Over It”
16 Minute EMOM:
Even – 20/15 Calorie row
Odd – Max Shoulder to overhead (115/85)

Box Brief:
This Thursday is Bring a Friend Day!

Enrique

Tuesday 4.24.2018

Josh M

Front Squat
Build to heavy set of 5

Squat Clean
Build to heavy set of 2

Box Brief:
Bring a Friend Day is this Thursday!

Stephanie M & Courtney H

Monday 4.23.2018

Marie

“Angie”
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air squats

Box Brief:
This Thursday is Bring a Friend Day!

Josh B