WOD

Elizabeth

“Cement Mixer”
15 Minute AMRAP:
15 Toes to bar
15 Deficit push-ups
15 Box jumps (24/20)

Box Brief:
We are bringing back “Hero Workout Saturday” this month on the 30th. One Saturday a month we will get together to honor one of our heroes. The workouts are typically 30 minutes or longer and are known for being extra challenging. Any member is welcome to join in on the fun. This will not be run like a typical class. Come ready to warm-up on your own and be ready start the workout by 7:45am. Doors will open at 7:15.

Jes U

Chris M

Box Brief:
The Sunday blog is up!  If you’ve ever read or seen any of the content I post then you know I’m a big advocate of warming-up, stretching and recovery.  If you’re not warming up or if you’re just going through the motion then you aren’t optimally primed for whatever it is your doing. If you’re not stretching after the workout then you aren’t optimally recovering.  While both of those things are “no duh” statements, the goal here is to provide you with as much information on a topic as I can.  This week’s article is a wealth of information.  I hope you enjoy!

Chad P & Nick

“Slippery Slope”
For Time:
40 Wall Balls (20/14)
35 Pull-ups
30 Wall balls
25 Pull-ups
20 Wall balls
15 Pull-ups
10 Wall balls
5 Pull-ups

Box Brief:
Have a great weekend!

Brad W

Brad

“Are We There Yet?”
40 Minute AMRAP:
800 Meter run
10 Deadlifts (315/205)
800 Meter run
50 Sit-ups

Box Brief:
This Thursday’s we have our weightlifting clinic starting at 6:30pm (just two spots still available). Just a reminder the normally scheduled 6:30 & 7:30pm classes have been cancelled to accommodate.

Kristine

…

Back Squat
Find 1 rep max

90 Second AMRAP – Ring muscle-ups
90-seconds rest
60 Second AMRAP – Ring muscle-ups
60-seconds rest
30 Second AMRAP – Ring muscle-ups

Box Brief:
The weightlifting clinic is this Thursday at 6:30pm.  The 6:30 & 7:30pm classes have been cancelled to accommodate.

Rachel F

Elyse

“Red Balloons”
4 Rounds:
100 Meter farmers carry (70s/50s)
20 Burpees to a 6″ target
100 Double unders

Box Brief:
Don’t forget about the weightlifting clinic this Thursday at 6:30pm. The 6:30 & 7:30pm classes are cancelled to accommodate. Cost is $20.

…

Bradyn, Krista & Grayson

“Village People”
5 Minute Clock:
50/35 Calorie Row Buy In
AMRAP:
3 Power Cleans (135/95)
3 Front Squats (135/95)
3 Push Jerks (135/95)
5-minute rest

5 Minute Clock:
35/25 Calorie Row Buy In
AMRAP:
3 Power Cleans (155/105)
3 Front Squats (155/105)
3 Push Jerks (155/105)
5-minute rest

5 Minute Clock:
20/15 Calorie Row Buy In
AMRAP:
3 Power Cleans (185/135)
3 Front Squats (185/135)
3 Push Jerks (185/135)

Box Brief:
The weightlifting clinic is this Thursday at 6:30pm. The 6:30 & 7:30pm classes are cancelled to accommodate.

Tricia

Jordan

Box Brief:
Welcome to the Sunday blog! We’re back from our Labor Day vacation, and ready to provide some great information and articles in the near future.  This week’s topic is all about the spine.  It plays such a pivotal role in our day to day lives, but we may struggle to identify issues being cause by the spine.  Today’s article has a wealth of information on the spine and ways that we increase mobility, decrease pain, and develop strength.  I hope you enjoy!

LeeAnn