“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.
“Saving Grace”
In Teams of 3 (30-minute cut-off)
3 Rounds:
60/50 Calorie row
50 T2B
In Time Remaining:
30 Clean and jerks (95/65) (65/45)
30 Clean and jerks (115/85) (75/55)
30 Clean and jerks (135/95) (95/65)
30 Clean and jerks (155/105) (105/75)
30 Clean and jerks (185/135) (135/95)
30 Clean and jerks (205/145) (145/105)
Box Brief:
We’re getting closer to our very first Habitap 10-Week Challenge and we would love for you to be a part of it. Let’s get one step closer to a healthier lifestyle. It all kicks off January 14th!
“Ping Pong”
15 Minute Ladder:
2 10-Meter shuttle runs
2 KBS (53/36)
2 Sit-ups
4 10-Meter shuttle runs
4 KBS
4 Sit-ups
6 10-Meter shuttle runs
6 KBS
6 Sit-ups
Etc… Continue to add 2 reps to each exercise after every round.
Box Brief:
Saturday the 12th at 10:30am is our annual goal meeting. We will be writing goals down on the board for the new year and taking the old one down.
We’re getting closer to our very first Habitap 10-Week Challenge and we would love for you to be a part of it. Let’s get one step closer to a healthier lifestyle. It all kicks off January 14th!
“Half & Half”
3 Rounds: teams of 2
Partner A – 400 Meter row + 200 Meter KB carry (35s/25s)
Partner B – 400 Meter run
Box Brief:
Bring A Friend Day is this Thursday!
Are you looking to improve your nutrition/lifestyle going into the new year? Well you’re in luck! The Habitap 10-Week Challenge is starting January 14th. You’ll learn how to create healthy habits that work with whatever life throws your way. Sign-up today!
“Road to Hana”
30 Minute AMRAP:
50 Double unders
10 Front rack lunges (165/110)
10 Burpee box jumps (24/20)
5 Ring muscle-ups
Box Brief:
Saturday the 12th at 10:30am is our annual goal meeting. We will be writing goals down on the board for the new year and taking the old one down.
Are you looking to improve your nutrition/lifestyle going into the new year? Well you’re in luck! The Habitap 10-Week Challenge is starting January 14th. You’ll learn how to create healthy habits that work with whatever life throws your way. Sign-up today!
