“Party Bus”
12 Minute Clock: teams of 3
3 Position power clean
Build to a heavy complex
3 Minute rest
-then-
15 Minute AMRAP: teams of 3
12/9 Calorie row
6 Burpees over barbell
3 Power cleans (155/105)
Box Brief:
Feeling sore from this week? Devote some time this weekend for active recovery (hiking, yoga, sport of your choosing) Get yourself moving!
“Helmet Hair”
5 Rounds:
5 Strict HSPU
10 Strict pull-ups
100 Foot walking lunge
20 Sit-ups
Tomorrow’s Forecast:
Friday’s workout calls for power cleans, rowing, and burpees.
Box Brief:
Another reminder that our Saturday weightlifting clinic has been cancelled.
“Happy Feet”
4 Rounds:
600 Meter row
400 Meter run
20 Box jumps
3 Minute rest
Tomorrow’s Forecast:
Thursday’s workout calls for handstand push-ups, pull-ups, walking lunges, and sit-ups.
Box Brief:
The weightlifting clinic this Saturday has been cancelled.
Back Squat
10 @ 45% of 1RM
10 @ 55%
5 @ 65%
5 @ 75%
Max Reps @ 85%
5 @ 75%
5 @ 65%
10 @ 55%
10 @ 45%
3 Rounds: not for time
8 Tempo ring rows @ 3333
8 Tempo push-ups @ 3333
Tomorrow’s Forecast:
Wednesday’s workout calls for rowing, running, and box jumps.
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).
“Sin City”
20 Minute AMRAP: teams of 2
36 Double Unders
6 Devil’s Presses (35s/25s)
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).
The April Habitap Challenge is underway! We are super excited to work with our new group and can’t wait to see what they accomplish. If you missed this challenge, don’t worry. Our next one starts in June.
“Chips & Dip”
5 Rounds:
20 T2B
20 Ring dips
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 April 1st!
“Card Game V2”
Complete Deck for Time: teams of 3
Hearts = Wall balls (20/14)
Diamonds = Box jumps (24/20)
Spades = Russian twists (53/36)
Clubs = Burpees
Jokers = 100 Meter buddy carry + farmers carry
Tomorrow’s Forecast:
Friday’s workout calls for toes to bar and ring dips.
Box Brief:
Looking to improve your nutritional independence and overall health? Our next Habitap Challenge starts on April 1st! Registration is now live on our website.
“The Climb”
EMOM perform 1 lift and add 10/5 lbs
Snatch for as long as possible
Once you cannot snatch the weight, clean for as long as possible
Once you cannot clean the weight, deadlift for as long as possible
Tomorrow’s Forecast:
Thursday’s workout calls for wall balls, box jumps, russian twists, and burpees.
Box Brief:
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 April 1st.
