WOD

“Walk the Plank”
20 Minute AMRAP:
200 Meter farmers carry (53s/36s)
1 Minute plank
50 Mountain climbers
50 Double unders

Tomorrow’s Forecast:
Thursday’s workout calls for power cleans, handstand push-ups, and wall balls.

Box Brief:
Thursday is the 4th of July! We’ll be reducing our schedule so everyone can enjoy a BBQ and fireworks with friends and family. Our class schedule for Thursday is as follows: 6:30am, 8:30am, 9:30am, 11:30am and 3:30pm. Open Gym will proceed as usual.

Back Squat
5 – 5 – 5 @75-80% of 1RM

Strict Press
5 – 5 – 5 @75-80% of 1RM

Tomorrow’s Forecast:
Wednesday’s workout calls for farmers carry, planks, mountain climbers, and double unders.

Box Brief:
Thursday is the 4th of July! We’ll be reducing our schedule so everyone can enjoy a BBQ and fireworks with friends and family. Our class schedule for Thursday is as follows: 6:30am, 8:30am, 9:30am, 11:30am and 3:30pm. Open Gym will proceed as usual.

“Burn Out”
16 Minute AMRAP:
60/45 Calorie Row
50 Push-ups
40 KBS (53/36)
30 T2B

Tomorrow’s Forecast:
Tuesday’s workout calls for back squat and strict press.

Box Brief:
Thursday is the 4th of July! We’ll be reducing our schedule so everyone can enjoy a BBQ and fireworks with friends and family. Our class schedule for Thursday is as follows: 6:30am, 8:30am, 9:30am, 11:30am and 3:30pm. Open Gym will proceed as usual.

This Saturday we are hosting a powerlifting clinic with coach Ricky. You can expect a 2 hour session where Ricky will take your through the squat, press and deadlift. There are only 12 spots available. Cost is $20 (paid to Ricky).

“Risky Business”
For Time & Weight:
400 Meter run
20 Unbroken strict press
400 Meter run
20 Unbroken push press
400 Meter run
20 Unbroken push jerk

Box Brief:
Next month we are hosting a movie night and pot luck at Apollo. Many of our closest friends are from here so we figured why not have an event where we can all hang out and perhaps meet a few more cool people from other classes.

Date – Saturday, July 20th
Time – 6:30pm
Location – Apollo (duh)
Movie – Not sure yet
Food – Potluck

This is an adult only event. So please get a babysitter and leave your kids at home. As much as we love them, it’s nice to have a night where we can all enjoy each other without chasing kids around.

Who loves prizes?! I do! We will be asking anyone attending to bring either an appetizer, main dish or dessert. Everyone will vote on their favorite in each category and prizes will be awarded to the top dishes.

“Pharmacy”
5 Rounds:
100 Foot walking lunge
30 Sit-ups
12 Dumbbell power cleans (50s/35s)

Tomorrow’s Forecast:
Friday’s workout calls for running, strict press, push press, and push jerk.

Box Brief:
Next month we are hosting a movie night and pot luck at Apollo. Many of our closest friends are from here so we figured why not have an event where we can all hang out and perhaps meet a few more cool people from other classes.

Date – Saturday, July 20th
Time – 6:30pm
Location – Apollo (duh)
Movie – Not sure yet
Food – Potluck

This is an adult only event. So please get a babysitter and leave your kids at home. As much as we love them, it’s nice to have a night where we can all enjoy each other without chasing kids around.

Who loves prizes?! I do! We will be asking anyone attending to bring either an appetizer, main dish or dessert. Everyone will vote on their favorite in each category and prizes will be awarded to the top dishes.

“Splinter”
5, 4-Minute AMRAPs:
30/20 Calorie row/bike
20 Shuttle runs
Max burpee pull-ups
4 Minute rest

Tomorrow’s Forecast:
Thursday’s workout calls for lunges, sit-ups, and dumbbell power cleans.

Box Brief:
Bring A Friend Day is on Thursday!!!

“Apollo Total”
Front Squat
Build to a heavy single
Bench Press
Build to a heavy single
Deadlift
Build to a heavy single

Tomorrow’s Forecast:
Wednesday’s workout calls for rowing, running, and burpee pull-ups.

Box Brief:
Bring A Friend Day is on Thursday!!!

“Double Decker”
15 Minute AMRAP:
15 Power snatch (75/55)
30 Double unders
15 Thrusters (75/55)
30 Double unders

10 Minute AMRAP: in teams
Rope climbs

Tomorrow’s Forecast:
Tuesday’s workout calls for front squat, bench press, and deadlift.

Box Brief:
Bring A Friend Day is on Thursday!!!