WOD

“Mr. Clean”
20 Minute Ladder:
1 Power Clean (205/145) + 1 Muscle-up
2 Power Cleans + 2 Muscle-ups
3 Power Cleans + 3 Muscle-ups
4 Power Cleans + 4 Muscle-ups
Etc…
Keep adding 1 rep to each exercise after each round is complete.

Tomorrow’s Forecast:
Thursday’s workout calls for rowing.

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

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.

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.

Who’s in?!

Front Squat
10 @ 55% of 1RM
5 @ 65%
3 @ 75%
2 @ 85%
Max @ 95%
2 @ 85%
3 @ 75%
5 @ 65%
10 @ 55%

“Fight Club”
For Time:
21/15 Calorie bike
10 Burpees

Tomorrow’s Forecast:
Wednesday’s workout calls for power cleans and muscle-ups.

Box Brief:
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.

“Helen”
3 Rounds:
400 Meter Run
21 KBS (53/36)
12 Pull-ups

Tomorrow’s Forecast:
Tuesday’s workout calls for front squats.

Box Brief:
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.

“The Meg”
For Time:
Buy-In – 400 Meter Run
3 Rounds:
21 Calorie row
15 T2B
9 Dumbbell clusters (50s/35s)
Cash-Out – 400 Meter run

Box Brief:
The Habitap Challenges starts on Monday!! If you’re on the fence about starting a lifestyle change I challenge you to pull the trigger. You can sign up here.

“Salt and Pepper”
20 Minute AMRAP: teams of 2
200 Meter run or 10 calorie row or 10 calorie bike
20 Ring push-ups
20 KBS (53/36)
One athlete will complete a full exercise before switching. For example: Partner A runs, rows or bikes, then Partner B will complete the push-ups followed by Partner A finishing the round on KBS

Tomorrow’s Forecast:
Friday’s workout calls for running, rowing, toes to bar, and dumbbell clusters.

Box Brief:
Today is Bring a Friend Day!

Looking to improve your nutritional independence and overall health? Our next Habitap Challenge starts on June 17th! Registration is now live on our website.

“Jelly Belly”
For Time:
50 – 40 – 30 – 20 – 10 – – Sit-ups
20 – 16 – 12 – 8 – 4 – Burpee box jump overs (24/20)
10 – 8 – 6 – 4 – 2 – Deadlifts

Tomorrow’s Forecast:
Thursday’s workout calls for running, push-ups, and kettle bell swings.

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

The Habitap Challenge starts next Monday! During this 10 week program, we will help shift how you think about nutrition and wellness. The goal is to create changes that last a lifetime rather than the duration of the challenge. If this sounds right for you, then sign up before June 17th.

Front Squat
5 @ 50% of 1RM
5 @ 60%
3 @ 70%
3 @ 80%
Max Reps @ 90%
3 @ 80%
3 @ 70%
5 @ 60%
5 @ 50%

Tomorrow’s Forecast:
Wednesday’s workout calls for sit-ups, burpee box jump overs, and deadlifts.

Box Brief:
If you’re looking for the next step to improving your overall health and wellness then the Habitap Challenge might be for you. Registration is now live on our website. It kick’s off on June 17th!

Bring A Friend Day is on Thursday!!!

“Burnt Ends”
16 Minute AMRAP:
500 Meter row
20 Push press (115/85)
20 C2B Pull-ups

Tomorrow’s Forecast:
Tuesday’s workout calls for front squat.

Box Brief:
Looking to improve your nutritional independence and overall health? Our next Habitap Challenge starts on June 17th! Registration is now live on our website.

Bring A Friend Day is on Thursday!!!