WOD

“Candy Crush”
5 Rounds:
400 Meter run
15 Thrusters (75/55)
2 Legless rope climbs

Box Brief:
This Thursday is Bring a Friend Day!

Pause Back Squat + Back Squat
Build to a heavy complex

“Push It to the Limit”
5, 90 Second Rounds:
15/12 Calorie row
Max burpees over rower
Rest 2:30 between rounds

Box Brief:
This Thursday is Bring A Friend Day!

“Clothesline”
12 Minute Ladder:
2 Dumbbell snatches (50/35)
2 T2B
2 Box jumps (24/20)
4 Dumbbell snatches
4 T2B
4 Box jumps
6 Dumbbell snatches
6 T2B
6 Box jumps
Etc… Up by 2’s until finished

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

“Filthy Fifty”
For Time:
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 KBS (35/26)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/35)
50 Sit-ups
50 Wall Balls (20/14)
50 Burpees
50 Double Unders

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.

“Viking”
5 Rounds:
500/400 Meter row
15 Bench press (135/85)

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.

Deadlift
Build to a heavy set of 7

“Layaway”
7 Minute AMRAP:
7 Deadlifts
14 Sit-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.

“Blue Locker”
5 Minute AMRAP:
50 Double unders
21 OHS (95/65)
21 Pull-ups
5-minute rest
5 Minute AMRAP:
50 Double unders
15 OHS (115/85)
15 C2B pull-ups
5-minute rest
5 Minute AMRAP:
50 Double unders
9 OHS (135/95)
9 Bar 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.

“Devil Dash”
20 Minute AMRAP:
400 Meter run
12 Devil presses (50s/35s)
12 Box step-ups (50s/35s)(24/20)

Box Brief:
The Habitap 10-Week Challenge kicks off Monday! This program is the perfect opportunity to take back control of your life nutritionally. Monday is also the last day to sign up. If you’re on the fence, I would highly encourage you to give it a shot!


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.