“Knight Time”
20 Minute AMRAP:
20 Power cleans (95/65)
15 Ring dips
10 T2B
15 Power cleans (135/65)
15 Ring dips
10 T2B
10 Power cleans (185/125)
15 Ring dips
10 T2B
5 Power cleans (205/145)
15 Ring dips
10 T2B
Tomorrow’s Forecast:
Tuesday’s workout calls for power snatches, running, rope climbs, and thrusters.
Box Brief:
This Saturday’s class WOD will be a 5k run. Bring your running shoes!!
“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2
-OR-
5 Rounds:
2 Minutes – Goat 1
2 Minutes – Goat 2
Box Brief:
Our last class on Friday night will be at 3:30pm so we can set up for the Apollo Games. All other classes will run on schedule.
The volunteer meeting will be this Friday night at 6pm.
“Card Game V3”
Complete Deck for Time: teams of 3
Hearts = Wall balls (20/14)
Diamonds = Box jumps (24/20)
Spades = Russian twists (53/36)
Clubs = Slam balls (35/25)
Jokers = 200 Meter team run
Tomorrow’s Forecast:
Friday’s workout calls for working on your weaknesses.
Box Brief:
Apollo Games is on Saturday!! Come out can support your community this weekend.
The volunteer meeting will be this Friday night at 6pm.
Our last class on Friday night will be at 3:30pm so we can set up for the Apollo Games. All other classes will run on schedule.
“Ed, Edd n Eddy”
5 Rounds:
50 Double unders
10 Clean and jerks (135/95)
15 T2B
Tomorrow’s Forecast:
Thursday’s workout calls for wall balls, box jumps, russian twist, and slam balls.
Box Brief:
Bring a Friend Day is on Thursday!
Apollo Games is on Saturday!! Come out can support your community this weekend.
The volunteer meeting will be this Friday night at 6pm.
Our last class on Friday night will be at 3:30pm so we can set up for the Apollo Games. All other classes will run on schedule.
Sam
“Thumb War”
7 Rounds:
10 Strict pull-ups
10 KBS (53/36)
10 Weighted step-ups (53/36) (20”)
Tomorrow’s Forecast:
Tuesday’s workout calls for running, burpees, rowing, and biking.
Box Brief:
Apollo Games is on Saturday!! Come out can support your community this weekend.
The volunteer meeting will be this Friday night at 6pm.
Our last class on Friday night will be at 3:30pm so we can set up for the Apollo Games. All other classes will run on schedule.
“Groundwork”
5 Minute AMRAP:
2 Rounds:
15 Single arm push press (53/35)
10 Burpees to plate
15 Pull-ups
-then-
Max calorie row
5-minute rest
5 Minute AMRAP:
2 Rounds:
15 Single arm push press (53/35)
10 Burpees to plate
10 C2B pull-ups
-then-
Max calorie row
5-minute rest
5 Minute AMRAP:
2 Rounds:
15 Single arm push press (53/35)
10 Burpees to plate
5 Bar muscle-ups
-then-
Max calorie row
Box Brief:
Have a great weekend!
“Run Interval 3”
2 Rounds:
800 Meter run
200 Meter walk
1 Minute rest
Power or Squat Clean
1 – 1 – 1 – 1 – 1 – 1 – 1
Tomorrow’s Forecast:
Friday’s workout calls for push press, burpees, pull-ups, and rowing.
Box Brief:
Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20 (paid to Ricky). Our 6:30 and 7:30pm classes will be cancelled to accommodate.
