Friday 6.23.2017

Stephanie M

24 Minute EMOM:
Minute 1 – 10 Strict pull-ups
Minute 2 – 12 Dumbbell step-ups (50s/35s)(20″)
Minute 3 – 8 Bar facing burpees + 20 Double unders

Box Brief:
Have a great weekend!

Rachel S

Thursday 6.22.2017

“Melt Down”
Running Clock:
5:00 Row
4:00 Shuttle runs
3:00 Pass through + push-up
2:00 KBS (53/36)
1:00 Burpees

Box Brief:
Today is Bring a Friend Day!

John T

Wednesday 6.21.2017

Sonia

Back Squat
Build to 3 rep max

Push Press
Build to 3 rep max

Box Brief:
Are you experiencing discomfort in you lower back?  This week’s recovery video could be your fix!

Tuesday 6.20.2017

Carrie & Aimee

“Christine”
3 Rounds:
500 Meter row
12 Deadlifts (Body Weight)
21 Box jumps (24/20″)

Box Brief:
Have a friend interested in CrossFit? Bring them this Thursday for Bring a Friend Day (BAFD)

Jake & Grayson

 

Monday 6.19.2017

Suito

“Bruised Ego”
5 – 10 – 15 – 20 – 15 – 10 – 5
OHS (115/75)
Toes to bar

Box Brief:
This Thursday is Bring a Friend Day (BAFD)

Paige & Mandy

Sunday 6.18.2017

Apollo starting Murph

Box Brief:
Welcome to the Sunday blog! Happy Father’s Day to all the dads out there, I hope you all have a great day.  Today’s article is all about perspective, it may be a short read, but the point being made really hits home for me.  I hope this article changes your approach to workouts and many other things in your life.  Enjoy!

Friday 6.16.2017

Gil

“Jackhammer”
Teams of 3
7 Minute AMRAP: Strict Press
50 Reps (95/65)
50 Reps (115/75)
Max Reps (135/85)
-3 Minute rest-
7 Minute AMRAP: Back Squat
50 Reps (135/95)
50 Reps (185/135)
Max Reps (225/155)
-3 Minute Rest-
7 Minute AMRAP: Deadlift
50 Reps (225/155)
50 Reps (275/185)
Max Reps (315/205)

Box Brief:
Have a good weekend and don’t forget about recovery on your rest days!

Janna