WOD

“Lead Foot”
5 Minute AMRAP:
Buy In – 50/35 Calorie Row
10 Bar Facing Burpees
10 Clean and Jerks (135/95)
5-Minute Rest

5 Minute AMRAP:
Buy In – 40/30 Calorie Row
10 Bar Facing Burpees
7 Clean and Jerks (155/105)
5-Minute Rest

5 Minute AMRAP:
Buy In – 30/20 Calorie Row
10 Bar Facing Burpees
4 Clean and Jerks (185/125)

Tomorrow’s Forecast:
Double Unders – Push-ups – Toes to Bar – Rope Climbs

Recovery of the Week:
The video below is for those who need to spend extra time with the lower back. Which is all of you!

Front Squat
10 @ 45% of 1RM
10 @ 55%
5 @ 65%
5 @ 75%
Max Reps @ 85%
5 @ 75%
5 @ 65%
10 @ 55%
10 @ 45%

3 Rounds:
30 Second Forearm Plank
30 Second Side Plank
30 Second Side Plank
30 Second Rest

Tomorrow’s Forecast:
Row – Burpees – Clean & Jerks

Question of the Week:
Would you rather have telekinesis (the ability to move things with your mind) or telepathy (the ability to read minds)?

Box Brief:
We are going to mix things up a bit with Bring A Friend Day. Beginning immediately, we will have Bring A Friend Day only once a month on the first Friday of the month. This means our next Bring A Friend Day is on May 6th. If you’d like your friend to try a class before then, let one of our coaches know so we can look at the programming ahead and let you know which
day would be the best to try.

“Cliffhanger”
20 Minute AMRAP:
400 Meter Run
Max Unbroken Muscle-ups

Tomorrow’s Forecast:
Front Squat – Core

Quote of the Week:
“In the middle of difficulty lies opportunity”
Albert Einstein

Box Brief:
The Summer Kids, Pre-teens and Teens program is back! All age groups will start on June 6th. Through our two month summer program your kids will learn to move their bodies, fortify grit and build a healthy foundation in a fun and supportive environment. All spots are first come first serve. Email us at [email protected] if you’re interested.

Kids – 6-9 Years Old ($90/month – No Contract)
Monday & Wednesday at 10:30am
Pre-teens – 10-12 Years Old ($90/month – No Contract)
Tuesday & Thursday at 10:30am
Teens 13-18 Years Old ($125/month – No Contract)
See Flyer

“Bargain Hunter”
10 Rounds:
3 Bar Muscle-ups
5 Clean and Jerks (135/95)
10 Bar Facing Burpees

Recipe of the Week:
Here is a great Red Pepper & Parmesan Tilapia recipe! Give it a shot!

Ingredients:
1 large egg, lightly beaten
1/2 cup grated Parmesan cheese
1 teaspoon Italian seasoning
1/2 to 1 teaspoon crushed red pepper flakes
1/2 teaspoon pepper
4 tilapia fillets (6 ounces each)

Instructions:
Step 1
Preheat oven to 425°. Place egg in a shallow bowl. In another shallow bowl, combine the cheese, Italian seasoning, pepper flakes and pepper. Dip fillets in egg and then in cheese mixture.

Step 2
Place fillets in a 15x10x1-in. baking pan coated with cooking spray. Bake until fish just begins to flake easily with a fork, 10-15 minutes.

“Calculated Risk”
30 Minute AMRAP:
Run / Row for Max Meters
Every 3 Minutes – 15 Reverse Burpees (starting at 3:00)

Tomorrow’s Forecast:
Muscle-up – Clean & Jerk – Burpee

Meme of the Week:
The morning crew.

Deadlift + Core
10 Sets Not for Time:
3 Deadlifts
50 Meter Front Rack KB Carry (Heavy)

“Can’t Stand It”
8 Minute AMRAP: teams of 2
Partner A – Handstand Hold
Partner B – Max Dumbbell Snatch (50/35)

Tomorrow’s Forecast:
Row – Run – Reverse Burpees

Box Brief:
We are going to mix things up a bit with Bring A Friend Day. Beginning immediately, we will have Bring A Friend Day only once a month on the first Friday of the month. This means our next Bring A Friend Day is on May 6th. If you’d like your friend to try a class before then, let one of our coaches know so we can look at the programming ahead and let you know which
day would be the best to try.

Recovery of the Week:
Here is another great yoga routine. Give this a shot at some point during your week.

Back Squat
10 @ 55%
5 @ 65%
3 @ 75%
2 @ 85%
Max @ 95%

“Tarzan”
For Time:
800 Meter Run
20 Thrusters (135/95)
10 Rope Climbs

Tomorrow’s Forecast:
Deadlift – Front Rack Carry – Handstand Hold – DB Snatch

Question of the Week:
What is your favorite outdoor activity?

Box Brief:
Spring is in the air! To enjoy the beautiful weather we are having a Field Day on Saturday, April 30th at Centennial Hills Park. Bring the kids and enjoy some fun in the sun, BBQ and snow cones. Check out the flyer below for more information.

“Every Breath You Take”
20 Minute AMRAP:
5 Strict Pull-ups
10 Hand Release Push-ups
15 Step-ups (24/20)
Every 2 Minutes – 40 Double Unders (starting at 2:00)

Tomorrow’s Forecast:
Back Squat – Run – Thruster – Rope Climb

Quote of the Week:
“Sometimes the questions are complicated and the answers are simple.”
Dr. Seuss

Box Brief:
Spring is in the air! To enjoy the beautiful weather we are having a Field Day on Saturday, April 30th at Centennial Hills Park. Bring the kids and enjoy some fun in the sun, BBQ and snow cones. Check out the flyer below for more information.

We are going to mix things up a bit with Bring A Friend Day. Beginning immediately, we will have Bring A Friend Day only once a month on the first Friday of the month. This means our next Bring A Friend Day is on May 6th. If you’d like your friend to try a class before then, let one of our coaches know so we can look at the programming ahead and let you know which
day would be the best to try.