WOD

Jake C

15 Minute AMRAP:
36 Double unders
18 Thrusters (95/65)
15 T2B
12 Burpees

Box Brief:
Weightlifting clinic is this Saturday at 11:30am. Class costs $20. Sign up sheet is at the front desk.

The normally scheduled Saturday classes are cancelled this upcoming weekend.  Instead, come join us at Arbor View High School’s track this Saturday at 8am for David Kilpatrick’s going away workout.  David’s workout of choice will be a burpee mile(modifications will be available).  Be sure to bring plenty of water, fruit, and some gloves for the burpees.  Hope to see you there!

Anthony

Bro J

3 Rounds: teams of 2
200 Meter run
400 Meter run
600 Meter run
Every athlete completes each run with one person running the other resting

Box Brief:
The normally scheduled Saturday classes are cancelled this upcoming weekend.  Instead, come join us at Arbor View High School’s track this Saturday at 8am for David Kilpatrick’s going away workout.  David’s workout of choice will be a burpee mile(modifications will be available).  Be sure to bring plenty of water, fruit, and some gloves for the burpees.  Hope to see you there!

Kristen

Eddy & Keagan

Squat Snatch Complex
High hang + hang + full

Box Brief:
Beginning this Thursday we are officially changing membership software systems to ZenPlanner. ZenPlanner not only offers a much more user friendly interface to manage your membership details but also provides WOD TRACKING!!! You can now log your workouts and PRs alongside everyone else in the gym. The app will help guide your working sets on heavy lifting days, update you on the current gym leader board and allows you to easily track your progress.

Foster

LaFancy

4 Minute AMRAP:
30/20 Calorie row
30 Pistols
AMRAP – Shoulder to overhead (135/95)
4-minute rest

4 Minute AMRAP:
30/20 Calorie row
30 Pistols
AMRAP – Shoulder to overhead (155/105)
4-minute rest

4 Minute AMRAP:
30/20 Calorie row
30 Pistols
AMRAP – Shoulder to overhead (185/125)

Box Brief:
Beginning this Thursday we are officially changing membership software systems to ZenPlanner. ZenPlanner not only offers a much more user friendly interface to manage your membership details but also provides WOD TRACKING!!! You can now log your workouts and PRs alongside everyone else in the gym. The app will help guide your working sets on heavy lifting days, update you on the current gym leader board and allows you to easily track your progress.

John T

Courtney & Whitney

“Wittman”
7 Rounds:
15 KBS (53/36)
15 Power cleans (95/65)
15 Box jumps (24/20)

Box Brief:
Our Memorial Day class schedule will be slightly modified. Only 5 scheduled classes with open gym staying the same. 6:30, 8:30, 9:30, 11:30am and 3:30pm.

The teens class will be meeting at 10:30am every Monday, Tuesday and Thursday starting June 12th.

Mike B

Kristine

“Card Game”
Hearts = Weighted sit-ups (20/14)
Diamonds = Box jumps (24/20)
Spades = KBS (53/36)
Clubs = Shuttle runs
Jokers = Prowler push

Box Brief:
Memorial Day Murph workout and BBQ will be this Saturday at 10am. We will provide the main course, we just ask that everyone brings a side to share. Anyone is welcome to come, so invite your friends and family to join the fun!!! See you there!

Lincoln

20 Minute EMOM:
Even Minutes – 20/15 Calorie row
Odd Minutes – 15 Burpees

Box Brief:
Memorial Day Murph workout and BBQ will be this Saturday at 10am. We will provide the main course, we just ask that everyone brings a side to share. Anyone is welcome to come, so invite your friends and family to join the fun!!! See you there!

Our Memorial Day class schedule will be slightly modified. Only 5 scheduled classes with open gym staying the same. 6:30, 8:30, 9:30, 11:30am and 3:30pm.

Amber C

Jes

Back Squat
4 @ 50% of 1 rep max
4 @ 65%
4 @ 75%
4 x 4 @ 80-85%

Box Brief:
This Thursday is Bring a Friend Day (BAFD)