4
Jan
Thursday 1.5.2017
For Time: 50 Calorie row 50 Triple unders 50 L Pull-ups 50 SDLHP (95/65) 50 Inverted burpees 50 T2B 50 Calorie row Box Brief: This Saturday at 10am we will have a goal setting session. The normally scheduled 10am workout has been cancelled.
3 Rounds: Every 4 minutes for as long as possible 3 Power cleans 3 Front squats 3 Push jerks Choose your starting weight Men increase by 20lbs and women by 10lbs every 4 minutes. Box Brief: Don’t forget about our weightlifting clinic this Saturday at 11:30am. Sign up sheet is at the whiteboard. Cost is... Read More
10 Rounds: 30 Seconds dumbbell snatch (50/35) 30 seconds rest 30 Seconds ring dips 30 seconds restBox Brief: This Saturday we’ll have one workout at 9am and our goal setting session afterwards at 10am. See you there!
1
Jan
Monday 1.2.2017
5 Rounds: 15 Bar over burpees 10 Thrusters (95/65) 5 Bar Muscle-ups Box Brief: Weightlifting clinic is this Saturday at 11:30am.
29
Dec
Friday 12.30.2016
3 Minute AMRAP: Buy-in: 75 Double unders 15 Dead lifts (185/135) 15 Bar facing burpees 3-minute rest 3 Minute AMRAP: Buy-in: 75 Double unders 10 Dead lifts (225/155) 10 Bar facing burpees 3-minute rest 3 Minute AMRAP: Buy-in: 75 Double unders 5 Dead lifts (275/185) 5 Bar facing burpees Box Brief: Enjoy your weekend and... Read More
28
Dec
Thursday 12.29.2016
For Time: 30 Wall balls (30/20) 1 Mile run 30 Wall balls (30/20) Box Brief: A reminder that Saturday’s classes have been cancelled for the next phase of the renovation.
9 Minute Ladder: (3,6,9,12,15,18,etc…) T2B Box jumps (30/24) 4 Rounds: not for time 3 Legless rope climbs 50′ Handstand walk Box Brief: Don’t forget to mobilize this week!
26
Dec
Tuesday 12.27.2016
3 Position Power Snatch: Build in weight from above the knee, below the knee and the floor 12 Minute EMOM: Minute 1 – 5 Power snatches @75% of today’s complex Minute 2 – 15/12 Calorie row Minute 3 – 15 Sit-ups Box Brief: This Saturday’s classes are cancelled for the next phase of our renovation.
25
Dec
Monday 12.26.2016
2o Minute AMRAP: 1 Round “Cindy” 1 Clean and jerk (135/95) 1 Round “Cindy” 2 Clean and jerks (135/95) 1 Round “Cindy” 3 Clean and jerks (135/95) Etc… Clean and jerk repetitions increase my 1 after each round is complete. Box Brief: Monday’s classes are normal schedule.
22
Dec
Friday 12.23.2016
15 Minute AMRAP: 12 Box jumps (30/24) 9 Power snatch (115/80) 6 Bar muscle-ups Box Brief: Friday’s 6:30pm & 7:30pm classes are cancelled. Don’t forget your ugly sweater for Saturday’s workout!