Sam
“Three Stooges”
20 Minute AMRAP: teams of 3
100/75 Calorie row
75 Bench press (135/95)
50 Team Sit-ups
One athlete working at a time, teams may split the work up however they like.
Box Brief:
Today is Bring a Friend Day!
Lambert
Erica
“Maximus”
3 Rounds:
Max Strict Pull-ups
Max Strict Press (115/75)
Max Calorie Row in 20 seconds
Max L-sit
Start a clock and begin an attempt at each exercise every 3 minutes.
Box Brief:
Bring A Friend is on Thursday!!!
Grimes
Jeremy
Deadlift
Build to a heavy set of 3
“Space Jam”
12 Minute AMRAP:
7 Box jumps (36/30)
14 KBS (72/53)
Box Brief:
Bring A Friend is on Thursday!!!
TJ
Melanie
“Hangman”
6 Rounds:
20 Wall balls (20/14)
15 T2B
10 Burpees
Box Brief:
Bring A Friend is on Thursday!!!
Nicole
Natalee
Overhead Squat
Build to heavy set of 3
“Ground Breaking”
For Time:
50/35 Calorie row
35 Lateral barbell burpees
50 Overhead squats (95/65)
Box Brief:
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).
Sean
Emmy
“Knotted Up”
4 Rounds:
400 Meter run
5 Rope climbs
Box Brief:
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).
Sonia
Ericka
“Hocus Pocus”
For Time:
200 Meter Run, 50 Step-ups (24/20)
200 Meter Run, 50 Sit-ups
200 Meter run, 50 Shoulder presses
200 Meter run, 50 Pumpkin clusters
200 Meter run, 50 Shoulder presses
200 Meter run, 50 Sit-ups
200 Meter run, 50 Step-ups
Box Brief:
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).
Emily
Krista
1 Hang Clean & Jerk + 1 Full Clean & Jerk
Build to a heavy set
“TLC”10 Minute AMRAP: teams of 3
Clean and jerks @75-85% of today’s complex
Box Brief:
On Halloween night we will close the gym after the 4:30 class. All other classes will run on schedule. The WOD will require a pumpkin so be sure to bring one! Or else we will provide one for you. You don’t want our pumpkin. Trust me!
George
