WOD

Emily

Pause Front Squat
Build to heavy set of 3

“Dilly Dilly”
For Time:
50/35 Calorie row
50 T2B

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

Our very own Derek Weida is competing this Saturday in Arizona at The Rush Club. Wish him luck when you see him and let’s cheer him on this weekend!

Have a plan or plan to fail.  Meal Prep is the cornerstone of any nutrition plan.  Without it, we will struggle to maintain consistency and eventually fall of completely.  Check out these tips that have worked well for us personally and our clients.  If food prep seems daunting, start out small.  Pick one meal you struggle with the most and prep quality foods in bulk at the beginning of the week.  Give it a go and comment below if you have any questions.

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“Dune Buggy”
3 Rounds:
7 Muscle-ups
50 Air squats
10 Hang power snatch

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

Jes

Grayson

Box Brief:
Hello and welcome to the Sunday blog!  Today’s topic is about dealing with injury.  Unfortunately, as long as you have a body you will be susceptible to injury.  That’s just part of life, and it can happen doing anything.  Now I’m not saying any of this to scare you, but rather to prepare you if it does happen.  When you sustain an injury it doesn’t mean you have to stop training. In fact, I would encourage that you don’t.  The reality is that we can still modify around most injuries.  For example when I hurt my ankle playing basketball I couldn’t put any weight on that foot.  I would train more core, shoulders and still get my other leg involved when I could.  I still found ways to create a cardiovascular response.  Now coming back from that speed bump I’ve lost very little in terms of strength or ability.  I could have stopped training completely, and I would be much further behind and I would have recovered slower.   Today’s article will go into some fantastic detail about how we can train around injury and why.  As always I hope you enjoy.

Kenny & Stephy

“Top Thrill Dragster”
4 Minute AMRAP:
20 Burpees
20 Wall balls (20/14)
20 Pull-ups
4-minute rest

4 Minute AMRAP:
15 Burpees
15 Wall balls
15 Pull-ups
4-minute rest

4 Minute AMRAP:
10 Burpees
10 Wall balls
10 Pull-ups

Box Brief:
Weightlifting clinic is this Saturday at 11:30am. Sign up sheet is on the front desk. Cost is $20 (paid to Ricky).

George

Normal day

“Over/Under”
3 Rounds:
1000 Meter row
800 Meter run
60 Double unders

Box Brief:
This Thursday at 6:30pm will be our monthly Skill Clinic.  This month we will be going over handstand walks. Athletes mist be able to kick up into a handstand against the wall and comfortably hold for 30 seconds.  The 6:30pm class will be cancelled to accommodate.

Weightlifting clinic is this Saturday at 11:30am. Sign up sheet is on the front desk. Cost is $20 (paid to Ricky).

Brett

Hersh & Grizz

Back Squat
5 – 4 – 3 – 2 – 1

3 Rounds:
1 Minute push-up plank
1 Minute side plank
1 Minute side plank
1 Minute rest

Box Brief:
Weightlifting clinic is this Saturday at 11:30am. Sign up sheet is on the front desk. Cost is $20 (paid to Ricky).

This Thursday at 6:30pm will be our monthly Skill Clinic.  This month we will be going over handstand walks. Athletes mist be able to kick up into a handstand against the wall and comfortably hold for 30 seconds.  The 6:30pm class will be cancelled to accommodate.

Joel E

Taylor

“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-up

Box Brief:
Last class today for Halloween will be at 3:30pm.  All morning classes and teens will run on schedule.

Weightlifting clinic is this Saturday at 11:30am. Sign up sheet is on the front desk. Cost is $20 (paid to Ricky).

Sean C