17
May

Thursday 5.18.2017

3 Rounds: 500 Meter Row 20 Dumbbell Push Press (35s/25s) 15 Deadlifts (205/145) Box Brief: It’s been a while since the last reminder.  Don’t forget to stretch!
16
May

Wednesday 5.17.2017

“Annie on the Run” 50 – 40 – 30 – 20 – 10 Double unders Sit-ups 200 Meter run after each round Box Brief: Your recovery video will be back next week, sorry for the inconvenience!
15
May

Tuesday 5.16.2017

Strict Press Build to heavy set of 3 Push Jerk Build to heavy set of 2 Split Jerk Build to heavy set of 1 Box Brief: Beginning June 1st we are officially changing membership software systems to ZenPlanner. ZenPlanner not only offers a much more user friendly interface to manage your membership details but also...
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14
May

Monday 5.15.2017

15 Minute AMRAP: 15 Box Jumps (24/20) 12 Ring Dips 9 Power Cleans (155/105) Box Brief: Beginning June 1st we are officially changing membership software systems to ZenPlanner. ZenPlanner not only offers a much more user friendly interface to manage your membership details but also provides WOD TRACKING!!! You can now log your workouts and...
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14
May

Sunday 5.14.2017

Box Brief: Happy Sunday, and more importantly Happy Mother’s Day!  I’m very excited about today’s article, it was a very good read.  Today’s topic is all about mental fortitude.  We’ve all had those workouts where our mind was filled with negative thought.  For some of us that might be the majority, but what can we...
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11
May

Friday 5.12.2017

For Time: 50 KBS (72/53) 40 Wall balls (20/14) 30 C2B pull-ups 40 KBS 30 Wall Balls 20 C2B pull-ups 30 KBS 20 Wall balls 10 C2B pull-ups Box Brief: Have a good weekend everyone!
10
May

Thursday 5.11.2017

3 Rounds: teams of 3 100 Calorie Row 50 Bench Press (135/95) 400 Meter Team Run One athlete working at a time excluding the run where all teammates must run together Box Brief: Today is Bring a Friend Day!
8
May

Tuesday 5.9.2017

4 Minute AMRAP: 50 Double unders 20 Burpees 20 T2B 1 Rope climb 4-minute rest 4 Minute AMRAP: 40 Double unders 15 Burpees 15 T2B 1 Rope climb 4-minute rest 4 Minute AMRAP: 30 Double unders 10 Burpees 10 T2B 1 Rope climb Box Brief: Bring a Friend Day (BAFD) is this Thursday!