11
Mar
Thursday 3.12.2020
“Paper Chaser”25 Minute AMRAP:Run for max metersEvery 5 Minutes – 150 Meter farmers carry (53s/36s) Tomorrow’s Forecast:Friday’s workout calls for the Maltz Challenge! Box Brief:Maltz Challenge is on March 13th at 10 am. The 8:30, 9:30 and 11:30 am classes will be cancelled for the event. Throwback of the Week:Throw back to 2015 when the... Read More
10
Mar
Wednesday 3.11.2020
Strict PressHeavy set of 5 “Hay Day”For Time:50 Overhead squats (75/55)100 Double unders40 Toes to bar100 Double unders30 Pistols100 Double unders20 Strict press (75/55)100 Double unders10 Muscle-upsTomorrow’s Forecast:Thursday’s workout calls for running and farmers carry. Box Brief:Maltz Challenge is on March 13th at 10 am. The 8:30, 9:30 and 11:30 am classes will be canceled... Read More
“Fortitude”30 Minute EMOM:Even – 15/12 Calorie rowOdd – 15 Burpees Tomorrow’s Forecast:Wednesday’s workout calls for overhead squats, double unders, toes to bar, pistols, strict press, and muscle-ups. Box Brief:Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).... Read More
8
Mar
Monday 3.9.2020
“Dead Man Walking” 5 Minute AMRAP: Buy In – 600 Meter run -Then- 20 Deadlifts (205/145) 20 Wall balls (20/14) 5-minute rest5 Minute AMRAP: Buy In – 400 Meter run -Then- 15 Deadlifts (245/165) 20 Wall balls (20/14) 5-minute rest5 Minute AMRAP: Buy In – 200 Meter run -Then- 10 Deadlifts (275/185) 20 Wall balls... Read More
Recipe of the Week:It’s time for another breakfast dish! Try out this Brussel Sprout Hash recipe. If you’re looking for additional carbohydrates then considered adding some fruit or oatmeal. Ingredients:6 slices bacon, cut into 1″ pieces 1/2 onion, chopped 1 lb. brussels sprouts, trimmed and quartered Kosher salt Freshly ground black pepper 1/4 tsp. crushed... Read More
5
Mar
Friday 3.6.2020
Hang Squat CleanBuild to a heavy single“Underrated”9 Minute AMRAP:30 Double unders1 Hang squat clean (135/95)30 Double unders2 Hang squat cleans30 Double unders3 Hang squat cleansEtc….. Recipe of the Week:It’s time for another breakfast dish! Try out this Brussel Sprout Hash recipe. If you’re looking for additional carbohydrates then considered adding some fruit or oatmeal. Ingredients:6... Read More
“Free Solo”20 Minute AMRAP: teams of 2200 Meter run2 Rope climbs10 Burpees Tomorrow’s Forecast:Friday’s workout calls for cleans and double unders. Throwback of the Week:The knockout game that wouldn’t end! Watch to the end to see the dramatic/hilarious finish.
“I’m On A Boat”Tabata: 8 Rounds of 20 Seconds On, 10 Seconds OffRow for caloriesPush press (95/65)Sit-upsBox jumps (24/20)Tomorrow’s Forecast:Thursday’s workout calls for running, rope climbs, and burpees. Recovery of the Week: #1 – Foam Roll LatsComplete 60 seconds each side #2 – Active Lat StretchComplete 10 repetitions each arm.#3 – Bench Lat StretchComplete 10... Read More
Back Squat5 – 5 – 5 – 5 – 5 Bench Press5 – 5 – 5 – 5 – 5 Tomorrow’s Forecast:Wednesday’s workout calls for rowing, push press, sit-ups, and box jumps. Box Brief:Maltz Challenge is on March 13th at 10 am. Anyone is welcome to attend and do the Maltz workout to honor the... Read More
1
Mar
Monday 3.2.2020
“Helen Pyramid”For Time:1200 Meter run63 KBS (53/36)36 Pull-ups800 Meter run42 KBS24 Pull-ups400 Meter run21 KBS12 Pull-ups Tomorrow’s Forecast:Tuesday’s workout calls for back squat and bench press. Quote of the Week:“The way to get started is to quit talking and begin doing.” Walt Disney Box Brief:Congrats to Guy for being the March Member of the Month... Read More