“Taper Off”
12 Minute Clock:
1 Minute – Dumbbell Snatches (50/35)
1 Minute – Double Unders
2 Minutes – Dumbbell Snatches
2 Minutes – Double Unders
3 Minutes – Dumbbell Snatches
3 Minutes – Double Unders
Tomorrow’s Forecast:
Row – Run
Recovery of the Week:
Do you ever experience muscle cramps during workouts? Despite what you may think, cramps aren’t fix through hydration. What should we be doing? Check out this weeks article to find out more!
Back Squat
5 – 4 – 3 – 2 – 1
Bench Press
5 – 4 – 3 – 2 – 1
Tomorrow’s Forecast:
Snatch – Double Unders
Box Brief:
Apollo Games is on Saturday!!!!
The volunteer meeting will be this Friday night at 6 pm.
Our last class on Friday night will be at 3:30 pm so we can set up for the Apollo Games. All other classes will run on schedule.
Question of the Week:
What is one thing in your life you can’t live without?
“Street Cred”
For Time:
800 Meter Run
50 Burpee Box Jump Overs (24/20)
400 Meter Run
50 Chest to Bar Pull-ups
800 Meter Run
Tomorrow’s Forecast:
Back Squat – Bench Press
Quote of the Week:
“What lies behind you and what lies in front of you, pales in comparison to what lies inside of you.”
Ralph Waldo Emerson
Box Brief:
Apollo Games is on Saturday!!!!
The volunteer meeting will be this Friday night at 6 pm.
Our last class on Friday night will be at 3:30 pm so we can set up for the Apollo Games. All other classes will run on schedule.
“Vegas Strong”
For Time: teams of 2
Buy In – 91 Power Snatch (75/55)
10 Rounds:
200 Meter Team Run
1 Rope Climb
17 Thrusters (75/55)
Cash Out – 58 Synchronized Burpees
Box Brief:
Today we are running a memorial WOD is honor of the victims of the tragic event that occurred during 2017’s Route 91 Music Festival. Let’s come together as a community to remember all of those affected including those who sadly lost their lives.
“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2
-OR-
“Hinshaw Week 9 – Day 2”
3 Sets:
800 Meter Run
5 Minute Rest
Tomorrow’s Forecast:
Snatch – Run – Rope Climb – Thrusters – Burpees
Meme of the Week:
“Horizon”
Every 5 Minutes for 5 Rounds:
600 Meter Run
1 Clean + Hang Clean
Tomorrow’s Forecast:
Goat Day
Recovery of the Week:
What foods cause inflammation? Which foods create an anti-inflammatory response? This week’s video goes over what foods to incorporate into your diet and why chronic or acute inflammation is bad.
“Final Check”
18 Minute AMRAP:
15/12 Calorie Row
3 Wall Climbs
50 Double Unders
:30 L-Sit
Tomorrow’s Forecast:
Run – Cleans
Question of the Week:
What’s the best television show of all time?
“Simple Enough”
50 – 40 – 30 – 20 – 10
Kettlebell Swings (53/36)
Kettlebell Lunges (53/36)
Tomorrow’s Forecast:
Row – Wall Climbs – Double Unders – L-Sit
Quote of the Week:
“If you really want to do something you’ll find a way, if you don’t you’ll find an excuse.”
Jim Rohn
