WOD

Brandi & Paytyn

“Daniel”
For Time:
50 Pull-ups
400 Meter run
21 Thrusters (95/65)
800 Meter run
21 Thrusters
400 Meter run
50 Pull-ups

Box Brief:
Have a great weekend!

Jaffee

Stephanie M

“Coin Flip”
20 Minute AMRAP: teams of 2
100 Meter run
10 Burpees / Burpee box jump overs (24/20)
20 Walking lunges
With one athlete working at a time, partners will switch after a full round has been completed.
Once returning from the run, athletes will flip a coin to determine their fate.  If it lands on heads, they do burpees for that round.  If it lanes on tails, they must complete burpee box jump overs.

Box Brief:
Save the Date! On Saturday, October 20th we will be heading to the park at 10am for some kick ball and a BBQ. The park location is TBD. All classes will be cancelled, so come out, bring the family and lets enjoy some amazing weather.

…

Chad P

Deadlift
Build to heavy set of 5

“Spineless”
For Time:
25 Deadlifts (185/135)
30 Sit-ups
20 Deadlifts
30 Sit-ups
15 Deadlifts
30 Sit-ups
10 Deadlifts
30 Sit-ups

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

Save the Date! On Saturday, October 20th we will be heading to the park at 10am for some kick ball and a BBQ. The park location is TBD. All classes will be cancelled, so come out, bring the family and lets enjoy some amazing weather.

Grimes

…

“Last Legs”
Teams of 3
5 Minutes front squats (115/80)(135/95) Max(155/105)
5 Minutes row for calories
5 Minutes rest
5 Minutes back squats (155/105) (185/135) (225/155)
5 Minutes bike for calories

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

Save the Date! On Saturday, October 20th we will be heading to the park at 10am for some kick ball and a BBQ. The park location is TBD. All classes will be cancelled, so come out, bring the family and lets enjoy some amazing weather.

Jason M

…

“Vertical Limit”
15 Minute AMRAP:
30 Double unders
15 Dumbbell snatches (50/35)
3 Wall climbs

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

Save the Date! On Saturday, October 20th we will be heading to the park at 10am for some kick ball and a BBQ. The park location is TBD. All classes will be cancelled, so come out, bring the family and lets enjoy some amazing weather.

Brandi

Chris

Power Clean + Front Squat
Build to a heavy complex

 “Power Couple”
10 Minute AMRAP:
5 Power cleans (205/135)
10 T2B

Box Brief:
Have a great weekend.  Don’t forget active recovery!

Patty

Elliott, Angela & Jolene

“Even Stevens”
18 Minute EMOM:
Even – 10 Hand release push-ups + 20 Double unders
Odd – Max calorie row

Box Brief:
The Apollo Games is right around the corner! We could still use volunteers for those who want to be part of this community event. If you have any questions, please let us know.  And if you want one of our amazing staff shirts make sure to sign up before the end of the week!

The weightlifting clinic is this Thursday at 6:30pm.  Make sure to sign up before it’s full! The 6:30 & 7:30pm class will be cancelled to accommodate.

Justin

Kristy, Steph & Denise

 “7th Heaven”
7 Rounds:
5 Strict pull-ups
10 Burpees
15 KB lunges (53s/36s)
20 Sit-ups

Box Brief:
The weightlifting clinic is this Thursday at 6:30pm.  Make sure to sign up before it’s full! The 6:30 & 7:30pm class will be cancelled to accommodate.

Lino