Friday 3.1.2019

Justin


Beginning on an 8-minute clock, complete as many reps as possible of:
25 Toes-to-bars
50 Double-unders
15 Squat cleans (135/85)
25 Toes-to-bars
50 Double-unders
13 Squat cleans(185/115)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-bars
50 Double-unders
11 Squat cleans (225/145)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-bars
50 Double-unders
9 Squat cleans (275/175)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-bars
50 Double-unders
7 Squat cleans (315/205)
Stop at 20 minutes

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).

Anthony

Thursday 2.28.2019

Tricia & Elizabeth

“Goat Day”
20 Minute EMOM:

Odd Minutes – Goat 1
Even Minutes – Goat 2
-OR-
5 Rounds:
2 Minutes – Goat 1
2 Minutes – Goat 2

Tomorrow’s Forecast:
Friday’s workout calls for Open WOD 19.2!

Box Brief:
On Friday, March 15th at 10am we will host this years Maltz Challenge. This year we have the privilege of honoring MSgt Bill Posch and SSgt Carl P. Enis, assigned to the 308th Rescue Squadron, out of Patrick Air Force Base, Florida. Both men made the ultimate sacrifice on March 15, 2018. Posch, Enis and 5 other Airmen, from the JOLLY 51 crew, were killed when their HH-60 Pave Hawk crashed in Anbar Province, Iraq. During their memorial service, Col. Kurt Matthews, Commander, 920th Rescue Wing, spoke of their example they set. “If I were stranded on a battlefield somewhere injured, and I could pick the names of my rescuers, I would have chosen the crew of JOLLY 51. They were that good. In fact, Bill and Carl were the best of the best. Our obligation is to honor their lives by keeping them in our hearts and minds and endeavoring each day to make them proud of us because we are so grateful and so proud of them.”

Sean


Wednesday 2.27.2019

Hersh & Brando

“Free Solo”
20 Minute AMRAP:
teams of 2
200 Meter run
2 Rope climbs
10 Burpees

Tomorrow’s Forecast:
Thursday’s workout calls for a GOAT day.

Box Brief:
On Friday, March 15th at 10am we will host this years Maltz Challenge. This year we have the privilege of honoring MSgt Bill Posch and SSgt Carl P. Enis, assigned to the 308th Rescue Squadron, out of Patrick Air Force Base, Florida. Both men made the ultimate sacrifice on March 15, 2018. Posch, Enis and 5 other Airmen, from the JOLLY 51 crew, were killed when their HH-60 Pave Hawk crashed in Anbar Province, Iraq. During their memorial service, Col. Kurt Matthews, Commander, 920th Rescue Wing, spoke of their example they set. “If I were stranded on a battlefield somewhere injured, and I could pick the names of my rescuers, I would have chosen the crew of JOLLY 51. They were that good. In fact, Bill and Carl were the best of the best. Our obligation is to honor their lives by keeping them in our hearts and minds and endeavoring each day to make them proud of us because we are so grateful and so proud of them.”

Paige

Tuesday 2.26.2019

“Dead Ahead”
4 Rounds:

21 Deadlifts (135/95)
15 Box jumps (24/20)
9 Push jerks (135/95)

Tomorrow’s Forecast:

Wednesday’s workout calls for running, rope climbs, and burpees.

Box Brief:
On Friday, March 15th at 10am we will host this years Maltz Challenge. This year we have the privilege of honoring MSgt Bill Posch and SSgt Carl P. Enis, assigned to the 308th Rescue Squadron, out of Patrick Air Force Base, Florida. Both men made the ultimate sacrifice on March 15, 2018. Posch, Enis and 5 other Airmen, from the JOLLY 51 crew, were killed when their HH-60 Pave Hawk crashed in Anbar Province, Iraq. During their memorial service, Col. Kurt Matthews, Commander, 920th Rescue Wing, spoke of their example they set. “If I were stranded on a battlefield somewhere injured, and I could pick the names of my rescuers, I would have chosen the crew of JOLLY 51. They were that good. In fact, Bill and Carl were the best of the best. Our obligation is to honor their lives by keeping them in our hearts and minds and endeavoring each day to make them proud of us because we are so grateful and so proud of them.”

Stephanie

Monday 2.25.2019

Katie

“First Dip”
3 Rounds:

1 Minute KBS (53/36)
1 Minute Ring dips
1 Minute T2B
1 Minute Double unders
1 Minute Rest

Tomorrow’s Forecast:
Tuesday’s workout calls for deadlifts, box jumps, and push jerks.

Box Brief:
Don’t forget to submit your Open scores before Monday at 5pm.

On Friday, March 15th at 10am we will host this years Maltz Challenge. This year we have the privilege of honoring MSgt Bill Posch and SSgt Carl P. Enis, assigned to the 308th Rescue Squadron, out of Patrick Air Force Base, Florida. Both men made the ultimate sacrifice on March 15, 2018. Posch, Enis and 5 other Airmen, from the JOLLY 51 crew, were killed when their HH-60 Pave Hawk crashed in Anbar Province, Iraq. During their memorial service, Col. Kurt Matthews, Commander, 920th Rescue Wing, spoke of their example they set. “If I were stranded on a battlefield somewhere injured, and I could pick the names of my rescuers, I would have chosen the crew of JOLLY 51. They were that good. In fact, Bill and Carl were the best of the best. Our obligation is to honor their lives by keeping them in our hearts and minds and endeavoring each day to make them proud of us because we are so grateful and so proud of them.”

Danielle




Friday 2.22.2019

Elliott

“Open WOD 19.1
15 Minute AMRAP:
19 Wall Balls (20/14)
19 Calorie Row

Box Brief:

Our schedule for this years Open is A LOT different than before. 
Thursday – Goat Day
Friday – The Open workout will be programmed. All morning classes and open gym will Run normally. All night classes will be cancelled to make way for Friday Night Lights. We will have heats starting every 30 minutes beginning at 3:30pm with the final heat starting at 7:30pm. The 5pm heat will consist of only two athletes for our weekly throw down. This is very similar to last year where we will build up this match up throughout the week and invite everyone out to watch. 
Saturday – Normal classes at 8:30 and 9:30am. There will be NO Open workouts done at this time. 
Sunday – Closed
Monday – Two workouts will be programmed for athletes to choose from. Option A is The Open workout. Option B is another workout with a similar time domain.

BINGO
We are getting rid of our in house team competition that we’ve done for the last few years. We felt it was time to switch it up a bit. This year we are playing BINGO!

For those that would like to participate, you can pick up a bingo card at the front desk and start earning squares. For every BINGO (5 consecutive squares) you will receive one raffle ticket. This is a maximum of 12 raffle tickets per person.

Athletes will submit their raffle tickets at the BBQ on the last Friday Night Lights of The Open. 
Our raffle drawing will take place during the final Friday Night Lights potluck. You must be present to win.

There are three prizes in the drawing:
1st Ticket – 1 Month free membership
2nd Ticket – 2 Months free membership
3rd Ticket – 3 Months free membership

Nick

Thursday 2.21.2019

Sam

“Goat Day”
20 Minute EMOM:

Odd Minutes – Goat 1
Even Minutes – Goat 2

Tomorrow’s Forecast:
Friday’s workout calls for the first Open workout!!!

Box Brief:
Our schedule for this years Open is A LOT different than before.
Thursday – Goat Day
Friday – The Open workout will be programmed. All morning classes and open gym will Run normally. All night classes will be cancelled to make way for Friday Night Lights. We will have heats starting every 30 minutes beginning at 3:30pm with the final heat starting at 7:30pm. The 5pm heat will consist of only two athletes for our weekly throw down. This is very similar to last year where we will build up this match up throughout the week and invite everyone out to watch.
Saturday – Normal classes at 8:30 and 9:30am. There will be NO Open workouts done at this time.
Sunday – Closed
Monday – Two workouts will be programmed for athletes to choose from. Option A is The Open workout. Option B is another workout with a similar time domain.

BINGO
We are getting rid of our in house team competition that we’ve done for the last few years. We felt it was time to switch it up a bit. This year we are playing BINGO!

For those that would like to participate, you can pick up a bingo card at the front desk and start earning squares. For every BINGO (5 consecutive squares) you will receive one raffle ticket. This is a maximum of 12 raffle tickets per person.

Athletes will submit their raffle tickets at the BBQ on the last Friday Night Lights of The Open.
Our raffle drawing will take place during the final Friday Night Lights potluck. You must be present to win.

There are three prizes in the drawing:
1st Ticket – 1 Month free membership
2nd Ticket – 2 Months free membership
3rd Ticket – 3 Months free membership

Douglas