WOD

“Jordan”
23 Minute AMRAP:
500/400 Meter Row
40 Double Unders
30 Dumbbell Snatches (50/35)
20 Dumbbell Step-ups (50/35)
10 Strict Handstand Push-ups

Recipe of the Week:
Here is a very macro friendly recipe!

“Sandcastles”
5 Minute AMRAP at each station: teams of 4
Calorie Bike
Rope Climbs
100 Meter Sprint
Sled Push (90/45)

Meme of the Week:

Every 2:00 for 5 Sets:
Power Clean + Hang Power Clean + Push Jerk

“Power Ranger”
For Time:
5 Burpee Box Jump Overs (24/20)
1 Clean & Jerk (205/145)
5 Burpee Box Jump Overs
2 Clean & Jerk
5 Burpee Box Jump Overs
3 Clean & Jerk
5 Burpee Box Jump Overs
4 Clean & Jerk
5 Burpee Box Jump Overs
5 Clean & Jerk

Box Brief:
Yoga this Sunday at 4pm

If your body’s feeling tight, your mind’s been racing, or you just need an hour to slow down — come move with us.

We’ll be holding our usual Sunday yoga session at 4pm. It’s low-key, all levels, and a good way to reset before the week starts again.

No need to be flexible or experienced — just show up as you are. Bring a mat if you have one (we’ve got extras too).

Hope to see you there.

Back Squats
5 x 5

“ABnihilation”
10 Minute AMRAP:
30 Sit-ups
20 Lunges (53/36)
10 Toes to Bar

Box Brief:
Yoga this Sunday at 4pm

If your body’s feeling tight, your mind’s been racing, or you just need an hour to slow down — come move with us.

We’ll be holding our usual Sunday yoga session at 4pm. It’s low-key, all levels, and a good way to reset before the week starts again.

No need to be flexible or experienced — just show up as you are. Bring a mat if you have one (we’ve got extras too).

Hope to see you there.

“Snowball”
12 – 11 – 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Deficit Push-ups (45s/25s)
Ring Rows
Wall Balls (20/14)
10 Meter Shuttle Runs

Quote of the Week:
“Without ambition one starts nothing. Without work one finishes nothing. The prize will not be sent to you. You have to win it.”
Ralph Waldo Emerson

Box Brief:
Yoga this Sunday at 4pm

If your body’s feeling tight, your mind’s been racing, or you just need an hour to slow down — come move with us.

We’ll be holding our usual Sunday yoga session at 4pm. It’s low-key, all levels, and a good way to reset before the week starts again.

No need to be flexible or experienced — just show up as you are. Bring a mat if you have one (we’ve got extras too).

Hope to see you there.

“New Jersey”
8 Minute AMRAP:
2 Bar Muscle-ups
4 Push Press (115/85)
6 Box Jumps (24/20)
4 Minute Rest

8 Minute AMRAP:
1 Ring Muscle-up
2 Push Jerk (155/105)
3 Box Jumps (30/20)

Recipe of the Week:
Here is another way to spice up your chicken and rice!

“Three’s Company”
18 Minute AMRAP: teams of 3
Partner A – 200 Meter Run
Partner B – Kettlebell Swings (53/36)
Partner C – Plank

Meme of the Week:

Front Squats
5 x 5

“Speedee”
For Time:
30 Calorie Row
30 Wall Balls (30/20)
5 Legless Rope Climbs

Box Brief:
Yoga class is on Sunday at 4pm. See you there!