“Slasher” 13 Minute AMRAP: 50 Dumbbell snatches (50/35) 40 Burpees 30 T2B 20 HSPU Box Brief: Thursday is Bring A Friend Day!

“Deadbeat Cindy” 20 Minute AMRAP: 3 Rounds Cindy 3 Deadlifts 1 Round Cindy = 5 Pull-ups, 10 Push-ups, 15 Air Squats Score = Total weight lifted of all reps combined. For example: 12 reps at 100lbs =a score of 1200. Athletes may add or subtract weight after each round. Box Brief: Have a great weekend!

“Kick Push” For Time: 80 Double unders 800 Meter run 800 Meter row 60 Double unders 600 Meter run 600 Meter row 40 Double unders 400 Meter run 400 Meter row Box Brief: Just a reminder our 6:30 and 7:30pm classes are cancelled tonight for the Weightlifting Clinic.

Thruster Build to 1 rep max “Broken Vessel” 27 – 21 – 15 – 9 Dumbbell strict press (35s/25s) 100’ Dumbbell walking lunge (35s/25s) Box Brief: Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20 (paid to Ricky). Our 6:30 and 7:30pm classes will... Read More

“Speed Boat” 5 Rounds: every 4:00 30/20 Calorie row 10 Burpee box jump overs (30/24) Box Brief:  Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20 (paid to Ricky). Our 6:30 and 7:30pm classes will be cancelled to accommodate.

“Hot Box” 3 Rounds: 400 Meter run 20 T2B 20 OHS (95/65) Box Brief: Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20 (paid to Ricky). Our 6:30 and 7:30pm classes will be cancelled to accommodate.

“Double Decker” 15 Minute AMRAP: 15 Power snatch (75/55) 30 Double unders 15 Thrusters (75/55) 30 Double unders Box Brief: Have a great weekend!

  “What Do You Mean” 3 Rounds: 1 Minute – KBS (53/36) 1 Minute – Weighted sit-ups (35/20) 1 Minute – Box jumps (24/20) 1 Minute – Weighted sit-ups 1 Minute – Rest Box Brief: Bring your friends today!

Back Squat Build to a 5 rep max Push Press Build to a 5 rep max Box Brief: This Thursday is Bring a Friend Day!

“Jelly Filled” 3 Rounds: 30/20 Calorie row 20 Burpees 30 Wall balls (20/14) Box Brief: This Thursday is Bring a Friend Day!