Josh, Jenna & Rick
Deadlift
Build to a heavy set of 1
4 Rounds:
20 seconds on, 10-seconds rest (each)
Hollow rocks
Banded sledge hammer (left side)
Hollow rocks
Banded sledge hammer (right side)
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).
Stephanie
Chad & Brandi
“Easy Day”
5, 2 Minute AMRAP’s:
80 Double unders
Thrusters
2-minute rest
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).
OJ
Chase
“Right Hook”
18 Minute AMRAP:
25 Russian KBS (72/53)
25 Sit-ups
250 Meter row
25 Sit-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).
Eli & Jason
Jason M
Back Squat
4 – 4 – 4 – 4 – 4 – 4
“The Upside Down”
For Time:
3 Minute handstand hold
100 Air squats
50 Meter handstand walk
100 Air squats
30 HSPU
Box Brief:
Thanksgiving Schedule:
Thursday (Thanksgiving) – Only a 8:30 and 9:30am class.
Friday & Saturday – Closed
Stephy
Mel
“Body Heat”
20 Minute EMOM:
Even Minutes – Max row for calories
Odd Minutes – Max burpees
Box Brief:
Thanksgiving Schedule:
Thursday (Thanksgiving) – Only a 8:30 and 9:30am class.
Friday & Saturday – Closed
Lambert
Dave
“Knuckle Sandwich”
For Time:
10 Muscle-ups
-then-
5 Rounds:
10 Front rack lunges (155/105)
10 Push presses (155/105)
-then-
10 Muscle-ups
Box Brief:
Thanksgiving Schedule:
Thursday (Thanksgiving) – Only a 8:30 and 9:30am class.
Friday & Saturday – Closed
Chad Pool
Paola
Pause Front Squat
Build to a heavy set of 3
“Have Mercy”
For Time:
150 Burpees
Start workout with one unbroken set of wall balls (20/14). For every wall ball completed, minus 1 burpee from the workout.
Box Brief:
Have a great weekend. Activity means better recovery, so get out there and move!
Christina
Erica, Allie & Stephanie
“Get A Grip”
15 Minute AMRAP:
15 T2B
15 Box jumps (24/20)
150 Meter farmers carry (70s/50s)
Box Brief:
The weightlifting clinic is today starting at 6:30pm. The 6:30 & 7:30pm classes will be cancelled to accommodate. Cost is $20 paid to Ricky.
Jenna
