Erica, Allie & Nala
“Cruise Control”
20 Minute AMRAP:
50/35 Calorie row
40 Ring Push-ups
30 Deadlifts (185/135)
20 Burpee box jump overs (24/20)
Box Brief:
Weightlifting clinic is Thursday at 6:30pm with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).
Natalee & Tracy
Stephanie, Chad & Dan
“Fran”
21 – 15 – 9
Thrusters (95/65)
Pull-ups
Box Brief:
On Sunday, July 22nd we are hosting a fundraising event for LVMPD Search and Rescue in remembrance of a local hero David Vanbuskirk. There are only a limited number of spots available so sign up quick. Check out link to register and to learn more about the event.
Sam P
Josh
“Kung Pao”
4 Rounds:
25/18 Calorie row
25 Burpee pull-ups
Box Brief:
On Sunday, July 22nd we are hosting a fundraising event for LVMPD Search and Rescue in remembrance of a local hero David Vanbuskirk. There are only a limited number of spots available so sign up quick. Check out link to register and to learn more about the event.
Chris M
Chad P
“Thunder Trap”
20 Minute AMRAP: teams of 2
Run/Row/Bike
20 KBS (53/36)
20 Weighted Sit-ups (20/14)
Athletes can choose to run 200 meters, row 15/12 calories or bike 15/12 calories. You may choose a different option each round.
One athlete works at a time. Partner A will run/bike/row. Partner B will complete KBS. Partner A will finish all Sit-ups. Partners will switch roles after each round.
Box Brief:
Next Wednesday is the 4th of July! We will be reducing our schedule so everyone can enjoy BBQ and fireworks with friends and family. Our class schedule for Wednesday is as follows: 6:30am, 8:30am, 9:30am, 11:30am and 3:30pm. Open Gym will proceed as usual.
Jaffe
Hersh
“Open WOD 15.3”
14 Minute AMRAP:
7 Ring muscle-ups
50 Wall balls (20/14)
100 Double unders
Box Brief:
Thursday is Bring A Friend Day! (BAFD)
Sam D
…
Power Clean
Build to a 1 rep max
“Tiger Blood”
3 Rounds:
400 Meter run
10 Unbroken power cleans
200 Meter run every time a set is broken
Box Brief:
Thursday is Bring A Friend Day!
Grimes
Creed
“Slasher”
13 Minute AMRAP:
50 Dumbbell snatches (50/35)
40 Burpees
30 T2B
20 HSPU
Box Brief:
Thursday is Bring A Friend Day!
Rick
Stephanie M
“Deadbeat Cindy”
20 Minute AMRAP:
3 Rounds Cindy
3 Deadlifts
1 Round Cindy = 5 Pull-ups, 10 Push-ups, 15 Air Squats
Score = Total weight lifted of all reps combined. For example: 12 reps at 100lbs =a score of 1200.
Athletes may add or subtract weight after each round.
Box Brief:
Have a great weekend!
Joel A
