CJ
“Flap Jack”
21 Minute AMRAP:
12 Burpees
15 C2B pull-ups
18 Single arm dumbbell push press (50/35)
21 Sit-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).
Registration for the Apollo Games goes live on Wednesday!! Start looking for a teammate! Teams are one guy one girl. Can’t wait to see you guys there.
Megan E
Squat Snatch
Build to a heavy single
“TNT”
For Time:
30 Power snatch (95/65)
30 Clean and jerks (95/65)
30 Thrusters (95/65)
Box Brief:
Staying active during the weekend helps promote faster recovery. Try getting outside for a walk, run, swim, bike or anything else that gets you moving.
Bret
Stephanie M & Ricochet
“Bumpy Ride”
25 Minute AMRAP: teams of 3
12/9 Calorie row
6 Burpees over rower
100 Meter farmers carry (53s/36s)
Box Brief:
Don’t forget today is Bring a Friend Day!
Angela
Tony
“Barbara”
5 Rounds:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air squats
Box Brief:
Bring A Friend Day is Thursday!!
Kaylee & Shane
Brandi, Pool, Jaffee & Merryman
“Upside Down Cake”
15 Minute AMRAP:
10 Dumbbell hang cleans (50s/35s)
10 HSPU
10 Double unders
10 Dumbbell hang cleans
10 HSPU
20 Double unders
10 Dumbbell hang cleans
10 HSPU
30 Double unders
Etc… Keep adding 10 double unders each round
Box Brief:
This Thursday is Bring A Friend Day!
LaFancy
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
