Phil
“Pump Up the Jam”
7 Rounds Not for Time:
3 Heavy Bench Press
3 Legless Rope Climbs
Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).
Pat
Sam D.
“Hello Darkness”
5 Rounds:
400 Meter Run
30 Kettlebell Swings (53/36)
15 Burpees
Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).
Taylor & Kira
Joel
Thruster
Heavy Set of 3
“Fran”
21 – 15 – 9
Thrusters (95/65)
Pull-ups
Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).
Courtney & Sam
Diana
1 Power Snatch + 3 Overhead Squats
Build to a Heavy Complex
Top Shelf
15 Minute AMRAP:
21 Wall Balls (20/14)
12 Power Snatch (95/65)
15 Chest to Bar Pull-ups
12 Overhead Squats (95/65)
Ron
Natalee
On to The Next One
10 Rounds:
20 Sit-ups
15 Push-ups
10 Slam Balls (35/25)
Box Brief:
Today is Bring A Friend Day!
Throwback Thursday:
Back in 2016 during “No Shave November” several of our guys took on the challenge. This is a picture we would rather forget.
“Cardi-B”
5, 4-Minute AMRAPs:
30/20 Calorie Row
20/15 Calorie Bike or 15 Burpees
Max 10m Shuttle Runs
4-minute rest
Tomorrow’s Forecast:
Thursday’s workout calls for sit-ups, push-ups and slam balls.
Box Brief:
Bring A Friend Day is on Thursday.
Recovery of the Week:
CrossFit HQ trainer Pat Sherwood says nutrition isn’t an either/or aspect of training.
“It’s not quality or quantity. It can and it should be both.”
Front Rack Reverse Lunge
Build to a heavy set of 4
“Control-Alt-Delete”
10 Minute AMRAP:
50 Foot Front Rack Kettlebell Lunge
50 Double Unders
Tomorrow’s Forecast:
Wednesday’s workout calls for rowing, biking and running.
Box Brief:
Bring A Friend Day is on Thursday.
Question of the Week:
What sport would you compete in if you were in the Olympics?
“Saving Grace”
In Teams of 3 (30-minute cut-off)
3 Rounds:
60/50 Calorie Row
50 T2B
In Time Remaining:
30 Clean and Jerks (95/65)
30 Clean and Jerks (115/85)
30 Clean and Jerks (135/95)
30 Clean and Jerks (155/105)
30 Clean and Jerks (185/135)
30 Clean and Jerks (205/145)
Tomorrow’s Forecast:
Tuesday’s workout calls for lunges and double unders.
Box Brief:
Bring A Friend Day is on Thursday.
Quote of the Week:
“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.”
Thomas A. Edison
