WOD

LaFancy & Gabi

“Team Sisson”
20 Minute AMRAP: teams of 2
200 Meter run w/wall ball
10 Burpees w/wall ball
1 Rope climb

Box Brief:
This Thursday is Bring a Friend Day!

Stephy

…

“Fight Gone Bad”
3 Rounds:
1 Minute – Wall balls (20/14)
1 Minute – Sumo deadlift high pull (75/55)
1 Minute – Box jumps (20/14)
1 Minute – Push press (75/55)
1 Minute – Row for calories
1-minute rest

Box Brief:
This Thursday is Bring a Friend Day!

Mike

Rod

“Reaver”
For Time:
120 Double unders
50 Wall balls (20/14)
25 Deadlifts (245/165)
120 Double unders
40 Wall balls
20 Deadlifts
120 Double unders
30 Wall balls
15 Deadlifts

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).

…

Chad

“March Assault”
3 Rounds:
400 Meter run
21 Burpees

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).

Natalee

Josh & Lyndsie

Back Squat
3 – 3 – 3 – 3 – 3 – 3 – 3

“Real Deal”
10 Minute AMRAP:
Ring rows
Push-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).

Sonia

“Flower”
For Time:
1000 Meter Row
50 Hang Squat Snatch (45/35)
30 T2B

Box Brief:
Happy Memorial Day! The class schedule will be slightly modified. Only 5 scheduled classes with open gym staying the same. 6:30, 8:30, 9:30, 11:30am and 3:30pm.

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).

Active warm-up!

“Jack”
20 Minute AMRAP:
10 Push press (115/80)
10 KBS (53/36)
10 Box jumps (24/20)

Box Brief:
Happy Memorial Day! The class schedule will be slightly modified. Only 5 scheduled classes with open gym staying the same. 6:30, 8:30, 9:30, 11:30am and 3:30pm.

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).

Justin F

Chad P & Nick

“Ab Lab”
5 Rounds:
10 Power cleans (135/95)
30 Sit-ups

Box Brief:
Our Memorial Day class schedule will be slightly modified. Only 5 scheduled classes with open gym staying the same. 6:30, 8:30, 9:30, 11:30am and 3:30pm.

Brad W