Wednesday 10.23.2019

8:30am class

“Clean Sweep”
3 Rounds:
800 Meter Run
20 Power Cleans (135/95) (165/110) (185/125)
8 Bar Muscle-ups
Increase weight each round

Tomorrow’s Forecast:
Thursday’s workout calls for working on your weaknesses.

Box Brief:
Bring A Friend Day is on Thursday! 

Kira

Tuesday 10.22.2019

Carrie & Aimee

Split Jerk
Build to a heavy single

“Workaholic”
5 Rounds:
15 Push press (115/85)
10 Burpee box jump overs (24/20)

Tomorrow’s Forecast:
Wednesday’s workout calls for running, cleans and bar muscle-ups.

Box Brief:
Bring A Friend Day is on Thursday!

Allie

Monday 10.21.2019

Pool

“Fab 5”
3, 5 Minute AMRAPs:
Buy-In – 50/35 Calorie row
20 Wall balls (20/14)
20 KBS (53/36)
5-minute rest

Tomorrow’s Forecast:
Tuesday’s workout calls for push press and burpee box jump overs.

Box Brief:
Bring A Friend Day is on Thursday!

Jason M

Friday 10.18.2019

Gil

“20.2”
20 Minute AMRAP:
4 Dumbbell thrusters (50/35)
6 toes-to-bars
24 Double-unders

Box Brief:

The Open starts this Thursday! Below is our expected schedule for the next 5 weeks.
Thursday – Goat Day
Friday – The Open workout will be programmed.
Saturday – Normal classes at 8:30 and 9:30 am. 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.

Joel

Thursday 10.17.2019

Josh M.

“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 the CrossFit Open workout!
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Box Brief:
Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20. Our 6:30 and 7:30pm classes will be cancelled to accommodate.

Shawn

Wednesday 10.16.2019

Monica

Back Squat 
Build to a heavy set of 3

“Underbelly”
For Time:
50 – 35 – 20
Double unders
Sit-ups
Directly Into
50 – 35 – 20
Double unders
Air squats

Tomorrow’s Forecast:
Thursday’s workout calls for working on your weaknesses.

Box Brief:
Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20. Our 6:30 and 7:30pm classes will be cancelled to accommodate.

Ron

Tuesday 10.15.2019

Janielle

“Swole Cycle”
4 Rounds:
1 Minute – Row for calories
1 Minute – Push-ups
1 Minute – Bike for calories
1 Minute – Strict pull-ups
1 Minute – Rest

Tomorrow’s Forecast:
Wednesday’s workout calls for squats, double unders, and sit-ups.

Box Brief:
Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20. Our 6:30 and 7:30pm classes will be cancelled to accommodate.

Carrie & Jolene