1 Strict Press + 2 Push Press + 3 Split Jerks
Build to A Heavy Complex
Core Cash-Out
Not for Time:
400 Meter Single Arm Farms Carry
Tomorrow’s Forecast:
Thursday’s workout calls for running, rowing, biking and burpees.
Recovery of the Week:
Do you ever experience cramps during or after exercise? Take a look at “Brain Cramps?” by Hilary Achauer for some great information. Enjoy!
Deadlift
6 – 4 – 2
“Hot & Bothered”
15 Minute AMRAP:
30 Double Unders
20 Sit-ups
10 Devil Presses (35s/25s)
Tomorrow’s Forecast:
Wednesday’s workout calls for shoulder to overhead.
Question of the Week:
What was a memorable Christmas gift from your childhood?
“Four Loko”
4 Minute AMRAP:
16 DB Lunges (50s/35s)
16 C2B Pull-ups
16 Box Jump Overs (24/20)
4-minute rest
4 Minute AMRAP:
16 DB Lunges (50s/35s)
16 T2B
16 Box Jump Overs (24/20)
4-minute rest
4 Minute AMRAP:
16 DB Lunges (50s/35s)
16 Pull-ups
16 Box Jump Overs (24/20)
Tomorrow’s Forecast:
Tuesday’s workout calls for deadlifts, double unders, sit-ups and devil presses.
Box Brief:
Christmas Schedule:
Thursday, December 24th – Christmas Eve – 8:30 & 9:30 am only
Friday, December 25th – Christmas Day – Closed
Saturday, December 26th – 7:30 and 8:30 am Classes only
Quote of the Week:
“Once you replace negative thoughts with positive ones, you’ll start having positive results.”
Willie Nelson
“Katie’s WOD”
For Time:
50 Calorie Row
50 Lunges
5 Cleans (245/145)
40 Calorie Row
40 Lunges
4 Cleans
30 Calorie Row
30 Lunges
3 Cleans
20 Calorie Row
20 Lunges
2 Cleans
10 Calorie Row
10 Lunges
1 Clean
Box Brief:
This Saturday we are hosting a Bulletproof Back Workshop at 10am. More information is posted below.
“Dream Team”
20 Minute AMRAP: teams of 2
Partner A – 400 Meter Run
Partner B – AMRAP:
15 Slam Balls (35/25)
15 Box Jumps (24/20)
15 Hand Release Push-ups
Tomorrow’s Forecast:
Friday’s workout calls for rowing, lunges and cleans.
Throwback of the Week:
Throwback to last years stocking exchange with all these beautiful faces!
“Golden Girls”
For Time:
150 Double Unders
150 Sit-ups
100 Wall Balls (20/14)
50 Burpee Pull-ups
Athletes may partition reps as needed
Tomorrow’s Forecast:
Thursday’s workout calls for running, slam balls, box jumps and hand release push-ups.
Recovery of the Week:
Here is another great morning or evening stretch routine. Enjoy!
Overhead Squat
5 – 5 – 5 – 5 – 5
“Clock Work”
5 Minute Clock:
Run for Max Distance
5-minute rest
For Time:
Run Previous Distance
Tomorrow’s Forecast:
Wednesday’s workout calls for double unders, sit-ups, wall balls and burpee pull-ups.
Question of the Week:
What holiday movie or special do you watch over and over again?
“Slurpee”
11 Rounds:
7 Deadlifts (115/85)
7 Push Press (115/85)
7 Toes to Bar
Tomorrow’s Forecast:
Tuesday’s workout calls for running and overhead squats.
Box Brief:
Bring A Friend Day is on Thursday!
Quote of the Week:
“The best way to predict your future is to create it.”
Abraham Lincoln
