Friday 6.1.2018

Rod

“Reaver”
For Time:
120 Double unders
50 Wall balls (20/14)
25 Deadlifts (245/165)
120 Double unders
40 Wall balls
20 Deadlifts
120 Double unders
30 Wall balls
15 Deadlifts

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).

Thursday 5.31.2018

Chad

“March Assault”
3 Rounds:
400 Meter run
21 Burpees

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).

Natalee

Wednesday 5.30.2018

Josh & Lyndsie

Back Squat
3 – 3 – 3 – 3 – 3 – 3 – 3

“Real Deal”
10 Minute AMRAP:
Ring rows
Push-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).

Sonia

Tuesday 5.29.2018

“Flower”
For Time:
1000 Meter Row
50 Hang Squat Snatch (45/35)
30 T2B

Box Brief:
Happy Memorial Day! The class schedule will be slightly modified. Only 5 scheduled classes with open gym staying the same. 6:30, 8:30, 9:30, 11:30am and 3:30pm.

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).

Monday 5.28.2018

Active warm-up!

“Jack”
20 Minute AMRAP:
10 Push press (115/80)
10 KBS (53/36)
10 Box jumps (24/20)

Box Brief:
Happy Memorial Day! The class schedule will be slightly modified. Only 5 scheduled classes with open gym staying the same. 6:30, 8:30, 9:30, 11:30am and 3:30pm.

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).

Justin F

Friday 5.25.2018

Chad P & Nick

“Ab Lab”
5 Rounds:
10 Power cleans (135/95)
30 Sit-ups

Box Brief:
Our Memorial Day class schedule will be slightly modified. Only 5 scheduled classes with open gym staying the same. 6:30, 8:30, 9:30, 11:30am and 3:30pm.

Brad W

Thursday 5.24.2018

Sam P

“Fantastic 4”
20 Minute AMRAP: teams of 4
10/8 Calorie row
10 KBS (53/36)
5 Burpees
30 Meter lunge
This is a waterfall style workout where one athletes begins on the rower while the others wait. Once the first athlete completes the row they move onto the KBS and the second athlete can begin their round. Athletes may not move on to their next exercise until the person ahead of them is finished.

Box Brief:
Today is Bring a Friend Day!

Memorial Day Murph workout and BBQ will be this Saturday at 10am. We will provide the main course, we just ask that everyone brings a side to share. Anyone is welcome to come, so invite your friends and family to join the fun!!! See you there!

Tiana