WOD

Melissa

Back Squat
10 x 2

Box Brief:
Have a good weekend full of recovery!

Trey

Hersh & Brando

 “Helen”
3 Rounds:
400 Meter Run
21 KBS (53/36)
12 Pull-ups

Box Brief:
Today is Bring a Friend Day!

Brad

Penny & Nicole

 “Why Mott”
4 Minute AMRAP:
20 Clusters (95/65)
20 Burpee box jumps overs (20)
4-minute rest
4 Minute AMRAP:
15 Clusters (115/85)
15 Burpee box jump overs (24/20)
4-minute rest
4 Minute AMRAP:
10 Clusters (135/95)
10 Burpee box jump overs (30/24)

Box Brief:
Happy Birthday to our very own Emily Mott!

Emily

Saturday BBQ & Kickball

“Squeaky Wheel”
3 Rounds:
800 Meter run
100 Double unders
50 Sit-ups

Box Brief:
This Thursday Is Bring A Friend Day!!!

Wes

Chris & Steph

“Pants On Fire”
15 Minute AMRAP:
30 Air squats
10 Deadlifts (225/155)
5 Muscle-ups

Box Brief:
This Thursday Is Bring A Friend Day!!!

Brandi

…

“Goosebumps”
50 – 35 – 20
Wall Balls (20/14)
Pull-ups

Box Brief:
This Saturday we will be heading to Floyd Lamb Park at 10am for some kick ball and a BBQ. All classes will be cancelled, so come out, bring the family and lets enjoy some amazing weather.

Gil

“Road Runner”
3 Rounds: teams of 2
600 Meter run
400 Meter run
200 Meter run

Box Brief:
The weightlifting clinic is today! Our 6:30 and 7:30pm classes are cancelled to accommodate.

Derek

Bradyn

“Third Wheel”
7 Minute AMRAP: teams of 3
50 Power cleans (135/95)
50 Power cleans (185/125)
AMRAP Power cleans (225/155)
3-minute rest
7 Minute AMRAP:
50 Bench press (135/85)
50 Bench press (185/115)
AMRAP Bench press (225/135)
3-minute rest
7 Minute AMRAP:
50 Front squats (135/95)
50 Front squats (185/125)
AMRAP Front squats (225/155)

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.

Elliott