…
“Kick Push”
For Time:
80 Double unders
800 Meter run
800 Meter row
60 Double unders
600 Meter run
600 Meter row
40 Double unders
400 Meter run
400 Meter row
Box Brief:
Just a reminder our 6:30 and 7:30pm classes are cancelled tonight for the Weightlifting Clinic.
Brando
Natalee
Thruster
Build to 1 rep max
“Broken Vessel”
27 – 21 – 15 – 9
Dumbbell strict press (35s/25s)
100’ Dumbbell walking lunge (35s/25s)
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.
Amy
…
“Speed Boat”
5 Rounds: every 4:00
30/20 Calorie row
10 Burpee box jump overs (30/24)
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.
Grayson
8:30am class
“Hot Box”
3 Rounds:
400 Meter run
20 T2B
20 OHS (95/65)
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.
Jake & Parker
Tricia
“Double Decker”
15 Minute AMRAP:
15 Power snatch (75/55)
30 Double unders
15 Thrusters (75/55)
30 Double unders
Box Brief:
Have a great weekend!
Jake & Chris
“What Do You Mean”
3 Rounds:
1 Minute – KBS (53/36)
1 Minute – Weighted sit-ups (35/20)
1 Minute – Box jumps (24/20)
1 Minute – Weighted sit-ups
1 Minute – Rest
Box Brief:
Bring your friends today!
Elliott
4:30pm class
Back Squat
Build to a 5 rep max
Push Press
Build to a 5 rep max
Box Brief:
This Thursday is Bring a Friend Day!
Emily
…
“Jelly Filled”
3 Rounds:
30/20 Calorie row
20 Burpees
30 Wall balls (20/14)
Box Brief:
This Thursday is Bring a Friend Day!
George
