Friday 2.1.2019

CJ

“Open Test”
20 Minute AMRAP:

50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 T2B
30 C2B Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-ups

Box Brief:
This Saturday we have our Weightlifting clinic conducted by none other than Coach Ricky himself. The class starts at 11am with the cost of $20.

Tony

Thursday 1.31.2019

Sam

“Annie on the Run”
50 – 40 – 30 – 20 – 10

Double unders
Sit-ups
200 Meter run after each round

Box Brief:
This Saturday we have our Weightlifting clinic conducted by none other than Coach Ricky himself. The class starts at 11am with the cost of $20.

James

Wednesday 1.30.2019

Chad & Whitney

Overhead Walking Lunges
10 – 10 – 10 – 10 – 10

3 Sets (Each Side)
10 Banded pallof presses

Box Brief:
This Saturday we have our Weightlifting clinic conducted by none other than Coach Ricky himself. The class starts at 11am with the cost of $20.

Grimes


Tuesday 1.29.2019

Courtney

“Bender”
For Time:

1000 Meter row
-Then-
50 – 35 – 20
Russian KBS (72/53)
Ring dips
-Then-
500 Meter row

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).

Nicole

Monday 1.28.2019

Nick & Chad

“Under Fire”
4 Rounds:

21 Pull-ups
15 Bar facing burpees
9 Front squats (185/130)

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).

Drew

Friday 1.25.2019

JP

“Dad Bod”
20 Minute AMRAP:

10 Power cleans
50 Double unders
20 Meter handstand walk

Box Brief:
Apply some recovery techniques to your weekend routine. Grab a foam roller or do some yoga!

Rajah



Thursday 1.24.2019

Chris

“Ball and Chain”
15 Minute AMRAP:

Run around building w/KB (53/36)
15 KBS (53/36)
15 Sit-ups
15 Push-ups

Box Brief:
Today is Bring a Friend Day!

Anthony