Wednesday 7.18.2018

Brock

Back Squat
Build to 3 rep max

“Mad Max”
For Time:
400 Meter run
30 Back squats (135/95)
400 Meter run
20 Back squats
400 Meter run
10 Back squats

Box Brief:
On Sunday, July 22nd we are hosting a fundraising event for LVMPD Search and Rescue in remembrance of a local hero David Vanbuskirk. There are only a limited number of spots available so sign up quick. Check out link to register and to learn more about the event.

Jason M

Tuesday 7.17.2018

Erica, Allie & Nala

“Cruise Control”
20 Minute AMRAP:
50/35 Calorie row
40 Ring Push-ups
30 Deadlifts (185/135)
20 Burpee box jump overs (24/20)

Box Brief:
Weightlifting clinic is Thursday at 6:30pm with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).

Natalee & Tracy

Monday 7.16.2018

Stephanie, Chad & Dan

“Fran”
21 – 15 – 9
Thrusters (95/65)
Pull-ups

Box Brief:
On Sunday, July 22nd we are hosting a fundraising event for LVMPD Search and Rescue in remembrance of a local hero David Vanbuskirk. There are only a limited number of spots available so sign up quick. Check out link to register and to learn more about the event.

Sam P

Friday 6.29.2018

Josh

“Kung Pao”
4 Rounds:
25/18 Calorie row
25 Burpee pull-ups

Box Brief:
On Sunday, July 22nd we are hosting a fundraising event for LVMPD Search and Rescue in remembrance of a local hero David Vanbuskirk. There are only a limited number of spots available so sign up quick. Check out link to register and to learn more about the event.

Chris M

Thursday 6.28.2018

Chad P

“Thunder Trap”
20 Minute AMRAP:
teams of 2
Run/Row/Bike
20 KBS (53/36)
20 Weighted Sit-ups (20/14)
Athletes can choose to run 200 meters, row 15/12 calories or bike 15/12 calories. You may choose a different option each round.
One athlete works at a time. Partner A will run/bike/row. Partner B will complete KBS. Partner A will finish all Sit-ups. Partners will switch roles after each round.

Box Brief:
Next Wednesday is the 4th of July! We will be reducing our schedule so everyone can enjoy BBQ and fireworks with friends and family. Our class schedule for Wednesday is as follows: 6:30am, 8:30am, 9:30am, 11:30am and 3:30pm. Open Gym will proceed as usual.

Jaffe

 

Wednesday 6.27.2018

Hersh

“Open WOD 15.3”
14 Minute AMRAP:
7 Ring muscle-ups
50 Wall balls (20/14)
100 Double unders

Box Brief:
Thursday is Bring A Friend Day! (BAFD)

Sam D

Tuesday 6.26.2018

Power Clean
Build to a 1 rep max

“Tiger Blood”
3 Rounds:
400 Meter run
10 Unbroken power cleans
200 Meter run every time a set is broken

Box Brief:
Thursday is Bring A Friend Day!

Grimes