“Gainz Train” 16 Minute AMRAP: 4 Snatches (135/95) 8 Bar facing burpees 12 C2B pull-ups Increase weight (20/10) after every third round 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).

“Designated Driver” 3 Rounds: teams of 3 4 Minute Row for Calories 2 Minute Bike for Calories 2 Minute Shuttle Runs Rotate stations every 4 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).

Deadlift Build to a heavy set of 1 4 Rounds: 20 seconds on, 10-seconds rest (each) Hollow rocks Banded sledge hammer (left side) Hollow rocks Banded sledge hammer (right side) 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... Read More

 “Easy Day” 5, 2 Minute AMRAP’s: 80 Double unders Thrusters 2-minute rest 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).

“Right Hook” 18 Minute AMRAP: 25 Russian KBS (72/53) 25 Sit-ups 250 Meter row 25 Sit-ups 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).

Back Squat 4 – 4 – 4 – 4 – 4 – 4 “The Upside Down” For Time: 3 Minute handstand hold 100 Air squats 50 Meter handstand walk 100 Air squats 30 HSPU Box Brief: Thanksgiving Schedule: Thursday (Thanksgiving) – Only a 8:30 and 9:30am class. Friday & Saturday – Closed

“Body Heat” 20 Minute EMOM: Even Minutes – Max row for calories Odd Minutes – Max burpees Box Brief: Thanksgiving Schedule: Thursday (Thanksgiving) – Only a 8:30 and 9:30am class. Friday & Saturday – Closed

“Knuckle Sandwich” For Time: 10 Muscle-ups -then- 5 Rounds: 10 Front rack lunges (155/105) 10 Push presses (155/105) -then- 10 Muscle-ups Box Brief: Thanksgiving Schedule: Thursday (Thanksgiving) – Only a 8:30 and 9:30am class. Friday & Saturday – Closed

Pause Front Squat Build to a heavy set of 3 “Have Mercy” For Time: 150 Burpees Start workout with one unbroken set of wall balls (20/14). For every wall ball completed, minus 1 burpee from the workout. Box Brief: Have a great weekend. Activity means better recovery, so get out there and move!