WOD

“Double Double”
20 Minute AMRAP:
400 Meter Run
10 Power Cleans (170/120)
20 Pull-ups
40 Double Unders

Quote of the Week:
“Nobody who ever gave his best regretted it“
George Halas

“Open Wod 20.5”
For Time, Partitioned Any Way:
40 Muscle-ups
80 Calorie Row
120 Wall Balls (20/14)
20-Minute Time Cap

Recipe of the Week:
Here is a good recipe for your macro meal prep!

Muscle Clean
Build to heavy single

Power Clean
Build to heavy single

Squat Clean
Build to heavy single

Meme of the Week:

“Flush”
5, 3 Minute AMRAPs:
200 Meter Run
20 Box Jump Overs (24/20)
Max Strict Handstand Push-ups
3-Minute Rest

Box Brief:
Bring A Friend Day is on Thursday!

Comp Class returns on Saturday the 25th at 10:30am. All ability levels are welcome.

“Tutu”
22 Minute AMRAP:
5 Power Snatches (155/105)
10 Toes to Bar
15 Burpees
20/16 Calorie Row
25 Sit-ups

Box Brief:
Bring A Friend Day is on Thursday!

Comp Class returns on Saturday the 25th at 10:30am. All ability levels are welcome. 

Front Squat
Build to heavy double

“Fractured”
5 Rounds:
9 Thrusters (95/65)
9 Sumo Deadlift High Pulls (95/65)

Quote of the Week:
“What seems impossible today will someday become your warm-up.”
Denzel Washington

Box Brief:
Comp Class returns on Saturday the 25th at 10:30am. All ability levels are welcome. 

Bring A Friend Day is on Thursday!

“S & E”
20 Minute EMOM:
Minute 1 – 3 Bench Press
Minute 2 – Max Double Unders
Minute 3 – 3 Deadlifts
Minute 4 – Max Burpees

Recipe of the Week:
This is the best recipe. That is all.

“Dale”
8 Rounds:
250 Meter Row
100 Meter Run
50 Meter Run
25 Meter Run

Meme of the Week: