Back Rack Reverse Lunge
10 – 10 – 10 – 10 – 10
Bench Press
10 – 10 – 10 – 10 – 10
Tomorrow’s Forecast:
Thursday’s workout calls for running, double unders, and rowing.
Box Brief:
Weightlifting clinic this Saturday has been cancelled. Sorry for the inconvenience for those who wished to attend.
“Trail Blazer”
Every 7 Minutes, for 28 Minutes
400 Meter Run
25 C2B Pull-ups
20 Burpees
Tomorrow’s Forecast:
Wednesday’s workout calls for back rack reverse lunge and bench press.
Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).
“Fight Gone Bad”
3 Rounds:
1 Minute – Wall balls (20/14)
1 Minute – Sumo deadlift high pull (75/55)
1 Minute – Box jumps (20/14)
1 Minute – Push press (75/55)
1 Minute – Row for calories
1-minute rest
Tomorrow’s Forecast:
Tuesday’s workout calls for running, chest to bar pull-ups, and burpees.
Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).
“Dime Piece”
10 Rounds:
30 Double unders
6 Front rack lunges
6 Shoulder to overhead
Box Brief:
Each year we like to support 3 competitions to rally our entire community behind. One of our choices in 2019 is The Girls Gone RX competition on August 10th at CrossFit Raw. It’s a team of 3 competition of all women. We’d love to have as many women competing at this event as possible and support them with everything we have. We will bring a BBQ, our tent and with each of your help, a massive community to cheer on our ladies. Who’s in?!
“Starsky & Hutch”
3 Rounds: teams of 2
2 Minutes slam balls (35/25)
2 Minutes partner sit-ups (20/14)
2 Minutes bike for calories
2 Minutes rest
Tomorrow’s Forecast:
Friday’s workout calls for double unders, front rack lunges, and shoulder to overhead.
Box Brief:
Today is Bring a Friend Day!
“Monkey Business”
20 Minute AMRAP:
400 Meter run
Max unbroken T2B
Tomorrow’s Forecast:
Thursday’s workout calls for slam balls, sit-ups, and biking.
Box Brief:
Bring A Friend Day is on Thursday!!
Back Squat
Build to a heavy single
Strict Press
Build to a heavy single
“Baby Burp”
7 Minute Ladder:
1 Burpee
2 Thrusters (95/55)
3 Burpees
4 Thrusters
5 Burpees
6 Thrusters
7 Burpees
8 Thrusters
Etc… Keep adding one rep each time you switch exercises.
Tomorrow’s Forecast:
Wednesday’s workout calls for running and toes to bar.
Box Brief:
Bring A Friend Day is on Thursday!!!
“Cruise Control”
20 Minute AMRAP:
50/35 Calorie row
40 Ring push-ups
30 Deadlifts (185/135)
20 Burpee box jump overs (24/20)
Tomorrow’s Forecast:
Tuesday’s workout calls for back squat, strict press, burpees, and thrusters.
Box Brief:
Each year we like to support 3 competitions to rally our entire community behind. One of our choices in 2019 is The Girls Gone RX competition on August 10th at CrossFit Raw. It’s a team of 3 competition of all women. We’d love to have as many women competing at this event as possible and support them with everything we have. We will bring a BBQ, our tent and with each of your help, a massive community to cheer on our ladies. Who’s in?! Click the link here.
