WOD

“Crystal Palace”
7 Minute AMRAP: teams of 3
50 Front squats (135/95)
50 Front squats (185/125)
AMRAP – Front squats (225/155)
3-minute rest
7 Minute AMRAP:
50 Bench press (135/95)
50 Bench press (155/105)
AMRAP – Bench press (185/125)
3-minute rest
7 Minute AMRAP:
50 Deadlift (185/125)
50 Deadlift (225/155)
AMRAP – Deadlift (275/185)

Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).

“Double Up”
4 Rounds:
66 Double unders
33 KBS (53/36)

Tomorrow’s Forecast:
Friday’s workout calls for front squats, bench press, and deadlifts.

Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).

This Saturdays class WOD will be a 5k run. Bring your running shoes!!

“2 Minute Drill”
8, 2-Minute Rounds:
20/15 Calorie row
Max 10 Meter shuttle runs
2-minute rest

Tomorrow’s Forecast:
Thursday’s workout calls for double unders and kettlebell swings.

Box Brief:
Power lifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky). 

“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

Tomorrow’s Forecast:
Wednesday’s workout calls for rowing and running.

Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).

“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.