WOD

“New Year, New You”
For Time:
1000 Meter Row
100 Double Unders
50 Calorie Bike
100 Double Unders
1000 Meter Run

Box Brief:
New years schedule:
Friday, January 1st – New Years Day – Open Gym 7 am-12 pm

“Rule Breaker”
Every 2 Minutes for 15 Rounds:
3 Power Snatch
2 Overhead Squat
1 Squat Snatch

Tomorrow’s Forecast:
Friday’s workout calls for rowing, double unders and bike.

Box Brief:
New years schedule:
Thursday, December 31st – New Year’s Eve – Last Class at 4:30 pm
Friday, January 1st – New Years Day – Open Gym 7 am-12 pm

Apollo Nutrition Challenge starts on January 11th! More info Coming Soon.

Throwback of the Week:
Throwback to our group hike 6 months ago!

“Remain Calm”
7 Rounds:
30 Seconds – Slam Balls (35/25)
30 Seconds – Rest
30 Seconds – Mountain Climbers
30 Seconds – Rest
30 Seconds – Rope Climbs
30 Seconds – Rest
30 Seconds – Bike for Calories
30 Seconds – Rest

Tomorrow’s Forecast:
Thursday’s workout calls for snatches and overhead squats.

Box Brief:
New years schedule:
Thursday, December 31st – New Year’s Eve – Last Class at 4:30 pm
Friday, January 1st – New Years Day – Open Gym 7 am-12 pm

Apollo Nutrition Challenge starts on January 11th! More info Coming Soon.

Recovery of the Week:
This week’s video focuses on why resting is just as important as training. We hope you enjoy!

Back Squat
3 sets of 5

“March Assault”
3 Rounds:
400 Meter Run
21 Burpees

Tomorrow’s Forecast:
Wednesday’s workout calls for slam balls, mountain climbers, rope climbs and bike.

Box Brief:
New years schedule:
Thursday, December 31st – New Year’s Eve – Last Class at 4:30 pm
Friday, January 1st – New Years Day – Open Gym 7 am-12 pm

Question of the Week:
What was biggest thing you learned this past year?

“Open WOD 14.4”
14 Minute AMRAP:
60 Calorie Row
50 Toes to Bar
40 Wall Balls (20/14)
30 Power Cleans (135/95)
20 Muscle-ups

Tomorrow’s Forecast:
Tuesday’s workout calls for back squats, running and burpees.

Box Brief:
New years schedule:
Thursday, December 31st – New Year’s Eve – Last Class at 4:30 pm
Friday, January 1st – New Years Day – Open Gym 7 am-12 pm

Apollo Nutrition Challenge starts on January 11th! More info Coming Soon.

Quote of the Week:
“Success usually comes to those who are too busy to be looking for it.” Henry David Thoreau

“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:
Christmas Schedule:
Thursday, December 24th – Christmas Eve – 8:30 & 9:30 am only
Friday, December 25th – Christmas Day – Closed
Saturday, December 26th – Closed

“Layover”
For Time:
50 Burpee Box Jump Overs (24/20)
2-minute rest
5 Rounds:
10 Power Cleans (95/65)
10 Push Press (95/65)

Tomorrow’s Forecast:
Thursday’s workout calls for The 12 Days of Christmas.

Box Brief:
Christmas Schedule:
Thursday, December 24th – Christmas Eve – 8:30 & 9:30 am only
Friday, December 25th – Christmas Day – Closed
Saturday, December 26th – Closed

Recovery of the Week:
Here is a great video providing 3 effective methods to reduce muscle soreness.

“Tread Water”
For Time:
2000/1600 Meter Row
150 Double Unders
10 Rounds of “Cindy”

Tomorrow’s Forecast:
Wednesday’s workout calls for burpee box jump overs, power cleans and push press.

Box Brief:
Christmas Schedule:
Thursday, December 24th – Christmas Eve – 8:30 & 9:30 am only
Friday, December 25th – Christmas Day – Closed
Saturday, December 26th – Closed

Question of the Week:
If you could spend Christmas anywhere in the world, where would you go?