WOD

Grayson & Brian

Deadlift
Build to a heavy single

“Death Grip”
7 Minute Ladder:
(3/3, 6/6, 9/9, 12/12, etc.)
Deadlift (225/155)
T2B

Box Brief:
Bring A Friend Day is Thursday!!

Rob

Hersh & Brando

Hang Power Clean
Build to a heavy set of 2

“DT”
5 Rounds:
12 Deadlifts (155/105)
9 Hang power cleans (155/105)
6 Push jerks (155/105)

Box Brief:
This 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.

LeeAnn

“Sand Rail”
Every 3 Minutes, for 24 Minutes
200 Meter run
5 Bar muscle-ups
30 Double unders

Box Brief:
Weightlifting clinic is today at 6:30pm with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).

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.

David

Brock

Back Squat
Build to 3 rep max

“Mad Max”
For Time:
400 Meter run
30 Back squats (135/95)
400 Meter run
20 Back squats
400 Meter run
10 Back squats

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.

Jason M

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