“Hand Warmer”
22 Minute AMRAP:
2 Rope Climbs
22 Kettlebell Swings (53/36)
22 Push-ups
Tomorrow’s Forecast:
Row – Double Unders – Run
Box Brief:
New years schedule:
Friday, December 31st – New Year’s Eve – Last Class at 3:30 pm
Saturday, January 1st – New Years Day – Normal classes at 8:30 & 9:30am
Meme of the Week:
Insert Jaws theme song.
“Double Double”
15 Minute AMRAP:
30 Double Unders
20 Wall Balls (20/14)
30 Double Unders
15 Toes to Bar
Tomorrow’s Forecast:
Rope Climbs – Kettlebell Swings – Push-ups
Box Brief:
The holidays are coming to a close soon and it’s time to hit the reset button! Beginning on Monday, January 10th we’ll begin our 4 week Wellness Challenge.
Participants will try to eat their recommended daily servings of vegetables OR protein. They will also complete 10 minutes of stretching, foam rolling or yoga each day.
When deciding whether you should focus on vegetables or protein first determine what you struggle with the most.
Each person will be randomly assigned a team of 3 to 4 people. Our goal for each team is to support each other through accountability, recipe sharing, and troubleshooting any problems they encounter.
The challenge is only $5 to participate and all proceeds go towards the grand prize for our winning team. A sign-up sheet is available at the front desk.
Challenge Details:
Men eat 4 servings a day = 1 point
Women eat 3 servings a day = 1 point
Serving = Handful of veggies or a fist size portion of protein
All participants complete 10 minutes of stretching, foam rolling or yoga = 1 point
Each week we will raffle off a prize. You get a raffle ticket for each day you eat all your servings and complete 10 minutes of recovery.
The grand prize will go to the team with the highest points average over the course of all 4 weeks.
Recovery of the Week:
This is a wonderful video about considerations we should take for recovery of our body and minds. It’s a little longer, but we promise it’s worth it!
“Say Mercy”
20 Minute Clock:
Buy In – 150 Burpees*
Start with 4 Minute Row for Calories
Whatever Calories achieved in 4 minutes will be taken off the 150 burpee buy in
With Remainder of Time
Establish a 3RM Bench Press
Tomorrow’s Forecast:
Double Unders – Wall Balls – Toes to Bar
Box Brief:
New years schedule:
Friday, December 31st – New Year’s Eve – Last Class at 3:30 pm
Saturday, January 1st – New Years Day – Normal classes at 8:30 & 9:30am
Question of the Week:
What is the best burger place in town?
“Clean Sweep”
3 Rounds:
800 Meter Run
20 Power Cleans (135/95) (165/110) (185/125)
8 Bar Muscle-ups
Tomorrow’s Forecast:
Burpees – Row – Bench Press
Box Brief:
New years schedule:
Friday, December 31st – New Year’s Eve – Last Class at 3:30 pm
Saturday, January 1st – New Years Day – Normal classes at 8:30 & 9:30am
Quote of the Week:
“Don’t watch the clock; do what it does. Keep going.”
Sam Levenson
“12 Days of Christmas”
200 Meter Run
2 HSPU
3 Deadlifts (275/185)
4 Thrusters (95/65)
5 Ring Dips
6 Pull-ups
7 Box Jumps (24/20)
8 Wall Balls (20/14)
9 Knees to Elbows
10 KBS (53/36)
11 Burpees
12 Man Makers
Box Brief:
Merry Christmas!! We hope you have a wonderful weekend with your family and create memories you will never forget. We can’t wait to see you on Monday for more fitness and fun.
“Tread Water”
For Time:
2000/1600 Meter Row
150 Double Unders
10 Rounds of “Cindy”
1 Round of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats
Tomorrow’s Forecast:
12 Days of Christmas!
Meme of the Week:
“Nearly There”
18 Minute AMRAP:
30 Hang Dumbbell Snatch (50/35)
20 Box Jump-ish Overs (30”)
30 Sit-ups
Tomorrow’s Forecast:
Row – Double Unders – Pull-ups – Push-ups – Squats
Box Brief:
The holidays are coming to a close soon and it’s time to hit the reset button! Beginning on Monday, January 10th we’ll begin our 4 week Wellness Challenge.
Participants will try to eat their recommended daily servings of vegetables OR protein. They will also complete 10 minutes of stretching, foam rolling or yoga each day.
When deciding whether you should focus on vegetables or protein first determine what you struggle with the most.
Each person will be randomly assigned a team of 3 to 4 people. Our goal for each team is to support each other through accountability, recipe sharing, and troubleshooting any problems they encounter.
The challenge is only $5 to participate and all proceeds go towards the grand prize for our winning team. A sign-up sheet will be available at the front desk starting this Monday.
Challenge Details:
Men eat 4 servings a day = 1 point
Women eat 3 servings a day = 1 point
Serving = Handful of veggies or a fist size portion of protein
All participants complete 10 minutes of stretching, foam rolling or yoga = 1 point
Each week we will raffle off a prize. You get a raffle ticket for each day you eat all your servings and complete 10 minutes of recovery.
The grand prize will go to the team with the highest points average over the course of all 4 weeks.
Recovery of the Week:
Ever wonder why we tell you guys to foam roll so often? Check out this short video to learn everything you need to know about foam rolling.
“Wonderworld”
For Time:
200 Meter Run
21 Power Cleans (155/105)
21 Handstand Push-ups
200 Meter Run
15 Power Cleans
15 Handstand Push-ups
200 Meter Run
9 Power Cleans
9 Handstand Push-ups
Tomorrow’s Forecast:
Snatches – Box Jumps – Sit-ups
Box Brief:
Christmas Schedule:
Friday, December 24th – Christmas Eve – 8:30 & 9:30 am only
Saturday, December 25th – Christmas Day – Closed
Question of the Week:
Where would you prefer to have Christmas, somewhere with snow or somewhere tropical?
