WOD

Grayson

“Barhop”
15 Minute AMRAP:
15 T2B
15 Box jumps (24/20)
150 Meter run

Box Brief:
This Thursday is Bring a Friend Day!

Amy & Michelle

Brenna

“Always Remembered”
For Time: teams of 2
Buy In – 2001 Meter Row
4 Rounds:
9 Rope climbs
11 Bear complex (135/95)
Cash Out – 2977 Meter Row

Box Brief:
17 years ago, our Nation underwent a tragic loss.
17 years ago, our Nation became stronger than it ever had before.

“The lesson of 9/11 is that America is truly exceptional. We withstood the worst attack of our history, intended by our enemies to destroy us. Instead, it drew us closer and made us more united. Our love for freedom and one another has given us a strength that surprised even ourselves.” – Rudy Giuliani

Veronica

“Dumbbell Mint Gum”
3 Rounds:
25 Dumbbell deadlifts (50s/35s)
50 Double unders
25 Dumbbell step-ups (50s/35s) (24/14)
50 Double unders

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

Christina

Melissa

“Pump”
20 Minute AMRAP:
400 Meter run
Max unbroken pull-ups
Max unbroken ring dips

Box Brief:

Registration is live for this years Apollo Games!!! Click here to register and to learn more about our annual competition. It’s going to be our best year yet!

Joel

Tracy, Ryan & Michelle

Back Squat
Build to heavy single

“Annie”
For Time:
50 Double unders, 50 Sit-ups
40 Double unders, 40 Sit-ups
30 Double unders, 30 Sit-ups
20 Double unders, 20 Sit-ups
10 Double unders, 10 Sit-ups

Box Brief:
Registration is live for this years Apollo Games!!! Click here to register and to learn more about our annual competition. It’s going to be our best year yet!

Carrie & Jolene

Monica

“Swing, Swing”
For Time:
800 Meter run
60 KBS (53/36)
400 Meter run
20 KBS
400 Meter run
60 KBS
800 Meter run

Box Brief:
Registration is live for this years Apollo Games!!! Click here to register and to learn more about our annual competition. It’s going to be our best year yet!

Jason M

Sean

“Spicy Tuna”
4 Minute AMRAP:
40/30 Calorie row
-AMRAP-
15 Bar over burpees
15 Thrusters (95/65)
4-minute rest

4 Minute AMRAP:
30/20 Calorie row
-AMRAP-
12 Bar over burpees
12 Thrusters (115/85)
4-minute rest

4 Minute AMRAP:
20/15 Calorie row
-AMRAP-
9 Bar over burpees
9 Thrusters (135/95)

Box Brief:
Registration is live for this years Apollo Games!!! Click here to register and to learn more about our annual competition. It’s going to be our best year yet!

Jamie

Emmy

“All Aboard”
5 Minute AMRAP at each station: teams of 4-5
Sled pull (90/45)
Prowler push (45/25)
Axle bar cleans (145/95)
Rope climbs
Bike for calories

Box Brief:
On Labor Day we will only have a 7:30am, 8:30am and 9:30am class. We will be closed the rest of the day.

George