“Sore Eyes”
4 Rounds:
20 Ring push-ups
20 KBS (72/53)
40 Air squats
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).
Front Squat
Build to a heavy set of 5
Strict Press
Build to a heavy set of 3
Thruster
Build to a heavy set of 1
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).
“New Year, New You”
For Time:
1000 Meter row
100 Double unders
50 Calorie bike
100 Double unders
1000 Meter run
Box Brief:
New years schedule:
Tuesday, January 1st – New Years Day – Open Gym 7am-12pm
“Powerpuff”
For Time:
30 T2B
400 Meter run
30 Deadlifts (225/155)
400 Meter run
30 HSPU
400 Meter run
30 Deadlifts
400 Meter run
30 T2B
Box Brief:
New years schedule:
Monday, December 31st – New Years Eve – Last Class at 4:30pm
Tuesday, January 1st – New Years Day – Open Gym 7am-12pm
Snatch
Build to a heavy single
“Big Haul”
20 Minute EMOM:
Even Minutes – 200 Meter run
Odd Minutes – 1-3 Snatches
Box Brief:
Holiday Schedule:
Monday, December 31st – New Years Eve – Last Class at 4:30pm
Tuesday, January 1st – New Years Day – Open Gym 7am-12pm
“Blackjack”
21 Minute AMRAP:|
7 Wall balls (20/14)
7 Push-ups w/wall ball
7 Sit-ups w/wall ball (20/14)
Box Brief:
Bring A Friend Day is on Thursday!!!
“Bonfire”
5 Rounds: teams of 4
1 Minute row for calories
1 Minute double unders
1 Minute burpees
1 Minute rope climbs
1 Minute rest
Box Brief:
Holiday Schedule:
Monday, December 31st – New Years Eve – Last Class at 4:30pm
Tuesday, January 1st – New Years Day – Open Gym 7am-12pm
For Time:
200 Meter Run
2 HSPU
3 Deadlifts (275/185)
4 Thrusters (95/65)
5 Ring dips
6 Pull-ups
7 Box jumps (24/20)
8 Wall balls (20/14)
9 K2E
10 KBS (53/36)
11 Burpees
12 Man makers
*Round 1 = 200 Meter Run, Round 2 = 2 HSPU + 200 Meter Run, Round 3 = 3 Deadlifts + 2 HSPU + 200 Meter Run, etc… through 12 Rounds.
Box Brief:
Holiday Schedule:
Monday, December 24th – Christmas Eve – 8:30 & 9:30am only
Tuesday, December 25th – Christmas Day – Closed
Monday, December 31st – New Years Eve – Last Class at 4:30pm
Tuesday, January 1st – New Years Day – Open Gym 7am-12pm
