“Bodyweight”
10 Rounds:
30 Seconds – Deadlifts @bodyweight
30 Seconds – Rest
30 Seconds – Bench Press @bodyweight
30 Seconds – Rest
30 Seconds – Burpees
30 Seconds – Rest
Tomorrow’s Forecast:
Thursday’s workout calls for running, wall balls, and sit-ups.
Box Brief:
Bring A Friend Day is on Thursday!!!
Pause Front Squat
Build to a heavy set of 2
“WMD”
12 – 9 – 6
Front squats
Bar muscle-ups
Tomorrow’s Forecast:
Wednesday’s workout call for deadlifts, bench press, and burpees.
Box Brief:
Registration for the Apollo Games is live!! There is a sheet of paper on the whiteboard for anyone who is looking for a partner.
“Rowed Kill”
3 Rounds: teams of 2
200 Meter row
400 Meter row
600 Meter row
Tomorrow’s Forecast:
Tuesday’s workout calls for front squats, and muscle-ups.
Box Brief:
Registration for the Apollo Games is live!! There is a sheet of paper on the whiteboard for anyone who is looking for a partner.
Bring A Friend Day is on Thursday!!!
“Wrangler”
For Time:
400 Meter run
30 T2B
300 Meter run
20 T2B
200 Meter run
10 T2B
2-Minute Rest
15 – 10 – 5
Burpees over bar
Thrusters (115/85)
Box Brief:
The Apollo Games registration is live.
“Kenny”
50 – 40 – 30 – 20 – 10
Double unders
KBS (53/36)
Tomorrow’s Forecast:
Friday’s workout calls for running, toes to bar, burpees and thursters.
Box Brief:
Weightlifting clinic is Today (Thursday) at 6:30pm with Coach Ricky. The 6:30 & 7:30pm classes will be cancelled to accommodate.
“Cardi-B”
5 Rounds: 4 Minute Clock
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 double unders and kettlebell swings.
Box Brief:
Weightlifting clinic is Thursday at 6:30pm with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).
“Buzz Lightyear”
For Time: teams of 3
3 Rounds:
50/35 Calorie row
50 Box jumps (30/24) (24/20)
35 Team sit-ups
-then-
21 Clean and jerks (115/80) (95/65)
21 Clean and jerks (135/95) (115/80)
21 Clean and jerks (155/105) (135/95)
21 Clean and jerks (185/125) (155/105)
21 Clean and jerks (205/135) (185/125)
Tomorrow’s Forecast:
Wednesday’s workout calls for rowing, biking, and running.
Box Brief:
Registration for the Apollo Games is live!! There is a sheet of paper on the whiteboard for anyone who is looking for a partner.
“Cindy”
20 Minute AMRAP:
5 Pull-ups
10 Push-ups
15 Air squats
-OR-
“Mary”
20 Minute AMRAP:
5 HSPU
10 Pistols
15 Pull-ups
Tomorrow’s Forecast:
Tuesday’s workout calls for rowing, box jumps, sit-ups, cleans, and jerks.
Box Brief:
The ladies did Apollo proud on Saturday at Girls Gone RX. Great competition and great fun. Our team took 8th in the scaled division and in the RX our girls got 2nd, 3rd, 4th and 9th.
