WOD

George

“Hard Labor”
25 Minute AMRAP: teams of 3
80/60 Calorie row
80 Synchronized bar facing burpees (115/85)
80/60 Calorie row
60 Synchronized front rack lunges (115/85)
80/60 Calorie row
40 Synchronized push jerks (115/85)
80/60 Calorie row
20 Synchronized thrusters (115/85)

Box Brief:
 Don’t forget we have some of our amazing ladies competing this Saturday at Femme Royal.  Events start at 8am and will be going on throughout the day.  Come out and show your support!

Krista

Brett

“Hang Around”
For Time:
50 Double unders
5 Strict muscle-ups
40 Double unders
4 Strict muscle-ups
30 Double unders
3 Strict muscle-ups
20 Double unders
2 Strict muscle-ups
10 Double unders
1 Strict muscle-ups

Box Brief:
Don’t forget we have some of our amazing ladies competing this Saturday at Femme Royal.  Events start at 8am and will be going on throughout the day.  Come out and show your support!

Brent

“Whip & Nae Nae”
5 Rounds:
400 Meter run
15 Left arm kettle bell snatches (36/26)
15 Right arm kettle bell snatches (36/26)

Box Brief:
Don’t forget we have some of our amazing ladies competing this Saturday at Femme Royal.  Events start at 8am and will be going on throughout the day.  Come out and show your support!

John

Rod

Squat Clean
Find 1 rep max

Front Squat
Find 1 rep max

Box Brief:
We have many amazing ladies competing this Saturday at Femme Royal.  Events start at 8am and will be going on throughout the day.  Come out and show your support!

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