WOD

Monica & Craig

“Hot Pocket”
For Time:
2000 Meter row
200 Double unders
1200 Meter run

Box Brief:
Weightlifting clinic is today at 6:30pm. Sign up sheet will be at the front desk. The 6:30 and 7:30pm classes will be cancelled to accommodate.

…

Melissa M

Every 2 Minutes for 6 Minutes
3 Power cleans
3 Front squats
3 Push jerks

Every 2 Minutes for 6 Minutes
2 Power cleans
2 Front squats
2 Push jerks

Every 2 Minutes for 6 Minutes
1 Power clean
1 Front squat
1 Push jerk

Box Brief:
Starting tomorrow you will be able to purchase your very own locker! Gone are the days of those pesky forgotten shoes and wrist straps. Now you can stuff that container with as much gear as your heart desires (if there is enough room). But, before we start this majestic storage journey lets go over some ground rules.
Rule #1 – You can decorate your locker! However, do not apply anything that may leave a permanent mark.
Rule #2 – Please do not store any perishable foods. Nobody wants to smell a fishy locker.

Sonia & Julie

“Orange Julius”
For Time: teams of 3
100/75 Calorie row
100 C2B pull-ups
70 Deadlifts (225/155)
100/75 Calorie row
70 Burpee box jump overs
40 Bar muscle-ups
100/75 Calorie row
40 Thrusters (135/95)
10 Rope climbs

Box Brief:
The weightlifting clinic is filling up fast! It’s happening this Thursday starting at 6:30pm. The 6:30 and 7:30pm classes will be cancelled to accommodate.

Rick

Paige

“Cool Breeze”
5 Minute AMRAP:
600 Meter run – Buy in
-then-
20 KBS (36/26)
20 Push-ups
5-minute rest

5 Minute AMRAP:
400 Meter run – Buy in
-then-
15 KBS (53/36)
15 HRPU
5-minute rest

5 Minute AMRAP:
200 Meter run – Buy in
-then-
10 KBS (72/53)
10 Ring dips

Box Brief:
Weightlifting clinic is this Thursday at 6:30pm. Sign up sheet will be at the front desk. The 6:30 and 7:30pm classes will be cancelled to accommodate.

Emily & Hugh

Sam P

Box Brief:
Welcome to the Sunday blog! I’ve mentioned this before, but I read a lot of articles from Greg Glassman. He is a wealth of knowledge, and he writes in a very thought provoking way. That is exactly what today’s article is going to do. He’s going to get you thinking about recovery, overtraining, intensity/effort in your workouts, and life in general. I hope you all enjoy!