WOD

“Freaky Friday”
20 Minute EMOM:
5 T2B
5 Hang power snatch (75/55)
5 Thrusters (75/55)

Box Brief:
Don’t forget to stretch this weekend!

“Dirt Road”
3 Rounds:
30 Sit-ups
20/15 Calorie row
30 Double unders
200 Meter farmers carry (53s/36s)
2 Rounds:
30 Sit-ups
20/15 Calorie row
30 Double unders
200 Meter farmers carry
1 Round:
30 Sit-ups
20/15 Calorie row
30 Double unders

Tomorrow’s Forecast:
Friday’s workout calls for toes to bar, snatches, and thrusters.

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

Bench Press
10 @ 55% of 1RM
5 @ 65%
3 @ 75%
2 @ 85%
Max @ 95%
2 @ 85%
3 @ 75%
5 @ 65%
10 @ 55%

Tomorrow’s Forecast:
Thursday’s workout calls for sit-ups, rowing and double unders.

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

“Sniper”
7 Rounds:
200 Meter run
3 Front squats
9 Strict HSPU

Tomorrow’s Forecast:
Wednesday’s workout calls for bench press and pull-ups.

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

“Rock”
3, 5 Minute AMRAPs:
10 Power cleans (135/95)
12 Burpees
14 Box jumps (24/20)
20 Sit-ups
Max calorie row
1 Minute Rest

Tomorrow’s Forecast:
Tuesday’s workout calls for running, front squats, and handstand push-ups.

Box Brief:
Memorial Day (Monday) will have a reduced class schedule. Our only classes will be at 6:30, 8:30, 9:30 and 11:30am with open gym until 2pm. 

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

Power Clean and Power Jerk + Squat Clean and Split Jerk
Build to a heavy complex

“Say Grace”
3 Rounds:
50 Double unders
10 Clean and jerks (135/95)

Box Brief:
Memorial Day Murph workout and BBQ will be this Saturday at 10am. We will provide the main course, we just ask that everyone brings a side to share. Anyone is welcome to come, so invite your friends and family to join the fun!!! See you there!

Our Memorial Day class schedule will be slightly modified. Only 4 scheduled classes with open gym staying the same. 6:30, 8:30, 9:30 and 11:30am.

“Old Town Road”
For Time: teams of 3
120/90 Calorie row
120 Burpees
120 Box jump overs (24/20)
60/45 Calorie row
60 Burpees
60 Box jump overs
800 Meter farmers carry (53s/36s)
Farmers Carry can be completed at any time and while the chipper is going.

Tomorrow’s Forecast:
Friday’s workout calls for clean and jerks and double unders.

Box Brief:
Today is bring a friend day!

A reminder, the weightlifting clinic is tonight at 6:30pm.
Our 6:30 and 7:30pm classes will be cancelled to accommodate.

Memorial Day Murph workout and BBQ will be this Saturday at 10am. We will provide the main course, we just ask that everyone brings a side to share. Anyone is welcome to come, so invite your friends and family to join the fun!!! See you there!

Our Memorial Day class schedule will be slightly modified. Only 4 scheduled classes with open gym staying the same. 6:30, 8:30, 9:30 and 11:30am.

Bench Press
5 @ 50% of 1RM
5 @ 60%
3 @ 70%
3 @ 80%
Max Reps @ 90%
3 @ 80%
3 @ 70%
5 @ 60%
5 @ 50%

Tomorrow’s Forecast:
Thursday’s workout calls for rowing, burpees, box jumps, and farmers carry.

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

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.

Memorial Day Murph workout and BBQ will be this Saturday at 10am. We will provide the main course, we just ask that everyone brings a side to share. Anyone is welcome to come, so invite your friends and family to join the fun!!! See you there!

Our Memorial Day class schedule will be slightly modified. Only 4 scheduled classes with open gym staying the same. 6:30, 8:30, 9:30 and 11:30am.