WOD

“Hot Outside”
For Time:
Buy In – 100 Double Unders

10 Rounds:
3 Power Snatches (115/85)
6 Burpee Pull-ups

Cash Out – 100 Double Unders

Recipe of the Week:
Have some fun with this week’s recipe!

5 Rounds Not for Time:
10 Close Grip Bench Press (:2 down)
10 Straddle Plate Front Raises (:2 down)
10 Meter Suitcase Carry (each side) (slow walk)

Meme of the Week:

“Cape Cod”
For Time:
200 Meter Run
80 Sit-ups
200 Meter Run
60 Hand Release Push-ups
200 Meter Run
40 Toes to Bar
200 Meter Run
60 Kettlebell Swings (53/36)
200 Meter Run
80 Step-ups (24/20)

Box Brief:
Yoga this Sunday at 4pm

If your body’s feeling tight, your mind’s been racing, or you just need an hour to slow down — come move with us.

We’ll be holding our usual Sunday yoga session at 4pm. It’s low-key, all levels, and a good way to reset before the week starts again.

No need to be flexible or experienced — just show up as you are. Bring a mat if you have one (we’ve got extras too).

Hope to see you there.

“EMOMumental”
20 Minute EMOM:
15/12 Calorie Row
5 Touch and Go Power Cleans

Box Brief:
Yoga this Sunday at 4pm

If your body’s feeling tight, your mind’s been racing, or you just need an hour to slow down — come move with us.

We’ll be holding our usual Sunday yoga session at 4pm. It’s low-key, all levels, and a good way to reset before the week starts again.

No need to be flexible or experienced — just show up as you are. Bring a mat if you have one (we’ve got extras too).

Hope to see you there.

Front Squats
Build to a heavy set of 3
-then-
5 Reps @ 90% of you heaviest set of 3

“Free Bird”
6 Minute Ladder: (1/2, 2/4, 3/6, etc)
Bar Muscle-ups
Thrusters (95/65)

Quote of the Week:
“Take the time to enjoy the little things, for one day you may look back and realize they were the big things.”
Robert Brault

Box Brief:
Yoga this Sunday at 4pm

If your body’s feeling tight, your mind’s been racing, or you just need an hour to slow down — come move with us.

We’ll be holding our usual Sunday yoga session at 4pm. It’s low-key, all levels, and a good way to reset before the week starts again.

No need to be flexible or experienced — just show up as you are. Bring a mat if you have one (we’ve got extras too).

Hope to see you there.

Dead Stop Deadlifts
Build to a heavy set of 3
-then-
5 Reps @ 90% of you heaviest set of 3

“Steak House”
10 Rounds:
6 Shuttle Runs (down & back)
5 Strict Toes to Bar

Recipe of the Week:
Simple but effective meal prep incoming!

“Brain Power”
For Time: teams of 2
120 Wall Balls (20/14)
120/100 Calorie Row
120 Hand Release Push-ups
120 Ring Rows
120 Meter Lunge
12 Rope Climbs
30-Minute Time Cap

Meme of the Week:

10 Minute EMOM:
Snatch High Pull + Snatch

“Hold On”
8 Minute AMRAP:
20 Dumbbell Snatches (50/35)
60 Double Unders

Box Brief:
Yoga this Sunday at 4pm

If your body’s feeling tight, your mind’s been racing, or you just need an hour to slow down — come move with us.

We’ll be holding our usual Sunday yoga session at 4pm. It’s low-key, all levels, and a good way to reset before the week starts again.

No need to be flexible or experienced — just show up as you are. Bring a mat if you have one (we’ve got extras too).

Hope to see you there.