WOD

Nicole

“Hang Ten”
7 Minute AMRAP:
10 Power cleans (135/95)
20 Push-ups

“Death By” 10 Meter Sprint

Box Brief:
Here is the Open schedule for the week.

Thursday
Last regular class will be at 3:30pm. After the announcement we will open up heats for anyone to complete the open workout. No official classes will be run but anyone and everyone is welcome to do the Open workouts at this time. This will be our “Thursday Night Lights”.
Friday
All classes will be programmed as Goat Day. 20 Minute AMRAP of practicing two different movements. This will be a great opportunity for athletes competing on Saturday to hone in their skills before they attempt the workout. You may do the Open workout during class but you must not interrupt the class and are responsible to find your own judge.
Saturday
9am-Close we will set up heats and judges. Sign up sheets for heats are available at 8:30am. So if you want to be in the first couple heats, you’ll need to show up early. This is typically our biggest day of competing. If you want high energy and excitement then Saturday is your day. Come cheer on your friends or throw down along side them. Either way, Saturday is a ton of fun!
Sunday
9am-11am we will set up heats and judges. We will turn off the lights at 11 so plan on being done before then. Do not show up at 11!! 🙂
Monday
You are more than welcome to give the workout another go on Monday but you need to find your own judge to count and record your time. This must be done during open gym time. No open workouts will be done during scheduled classes.

Eric

Brandi, Jason & Courtney

“Nostradamus”
3 Minute AMRAP:
20 Thrusters (95/65)
20 C2B Pull-ups
3-minute rest

3 Minute AMRAP:
15 Thrusters
15 C2B Pull-ups
3-minute rest

3-minute AMRAP:
10 Thrusters
10 C2B Pull-ups

Box Brief:
This Thursday is Bring a Friend Day!

Bret

Kaylee

“Ground and Pound”
5 Rounds:
400 Meter run
15 Burpee Box jump overs (24/20)

Box Brief:
Athletes extra credit cards and scores need to be submitted by Monday night at 5pm.

Grayson

Box Brief:
Welcome to the Sunday blog!  This week’s article was a lot of fun to read.  We’re told on a regular basis that exercise is good for us.  But what is the science backing that? And what are the benefits other than looking good in the mirror?  Well luckily we have people like Dr. Mark Tarnopolsky, a genetic metabolic neurologist, who has studied this in great detail.   Take a look at today’s post for some surprising benefits you may have never known you were getting.

Kristin & Eddy

“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2

Box Brief: 
Here is the Open schedule for the week.

Thursday
Last regular class will be at 3:30pm. After the announcement we will open up heats for anyone to complete the open workout. No official classes will be run but anyone and everyone is welcome to do the Open workouts at this time. This will be our “Thursday Night Lights”.
Friday
All classes will be programmed as Goat Day. 20 Minute AMRAP of practicing two different movements. This will be a great opportunity for athletes competing on Saturday to hone in their skills before they attempt the workout. You may do the Open workout during class but you must not interrupt the class and are responsible to find your own judge.
Saturday
9am-Close we will set up heats and judges. Sign up sheets for heats are available at 8:30am. So if you want to be in the first couple heats, you’ll need to show up early. This is typically our biggest day of competing. If you want high energy and excitement then Saturday is your day. Come cheer on your friends or throw down along side them. Either way, Saturday is a ton of fun!
Sunday
9am-11am we will set up heats and judges. We will turn off the lights at 11 so plan on being done before then. Do not show up at 11!! 🙂
Monday
You are more than welcome to give the workout another go on Monday but you need to find your own judge to count and record your time. This must be done during open gym time. No open workouts will be done during scheduled classes.

Stephanie

LaFancy

“Cool Runnings”
20 Minute AMRAP:
100 Meter front rack KB carry (53s/36s)
15 Box jumps (30/24)
30 Sit-ups
10 Strict pull-ups

Box Brief:
Just a reminder our last class today is at 3:30pm!

Stephanie M

…

“Rundown”
For Time:
21 – 18 – 15 – 12 – 9 – 6 – 3
Row for calories
KBS (53/36)

Box Brief:
Here is the Open schedule for the week.

Thursday
Last regular class will be at 3:30pm. After the announcement we will open up heats for anyone to complete the open workout. No official classes will be run but anyone and everyone is welcome to do the Open workouts at this time. This will be our “Thursday Night Lights”.
Friday
All classes will be programmed as Goat Day. 20 Minute AMRAP of practicing two different movements. This will be a great opportunity for athletes competing on Saturday to hone in their skills before they attempt the workout. You may do the Open workout during class but you must not interrupt the class and are responsible to find your own judge.
Saturday
9am-Close we will set up heats and judges. Sign up sheets for heats are available at 8:30am. So if you want to be in the first couple heats, you’ll need to show up early. This is typically our biggest day of competing. If you want high energy and excitement then Saturday is your day. Come cheer on your friends or throw down along side them. Either way, Saturday is a ton of fun!
Sunday
9am-11am we will set up heats and judges. We will turn off the lights at 11 so plan on being done before then. Do not show up at 11!! 🙂
Monday
You are more than welcome to give the workout another go on Monday but you need to find your own judge to count and record your time. This must be done during open gym time. No open workouts will be done during scheduled classes.

4:30 warm-up!

…

Speed Front Squat
2 – 2 – 2 – 2
Athletes will pause for one second at the bottom and stand up as fast as possible.

“Blue Falcon”
6 Minute AMRAP:
15 Thrusters (95/65)
15 C2B Pull-ups

Box Brief:
Here is the Open schedule for the week.

Thursday
Last regular class will be at 3:30pm. After the announcement we will open up heats for anyone to complete the open workout. No official classes will be run but anyone and everyone is welcome to do the Open workouts at this time. This will be our “Thursday Night Lights”.
Friday
All classes will be programmed as Goat Day. 20 Minute AMRAP of practicing two different movements. This will be a great opportunity for athletes competing on Saturday to hone in their skills before they attempt the workout. You may do the Open workout during class but you must not interrupt the class and are responsible to find your own judge.
Saturday
9am-Close we will set up heats and judges. Sign up sheets for heats are available at 8:30am. So if you want to be in the first couple heats, you’ll need to show up early. This is typically our biggest day of competing. If you want high energy and excitement then Saturday is your day. Come cheer on your friends or throw down along side them. Either way, Saturday is a ton of fun!
Sunday – 9am-11am we will set up heats and judges. We will turn off the lights at 11 so plan on being done before then. Do not show up at 11!! 🙂
Monday
You are more than welcome to give the workout another go on Monday but you need to find your own judge to count and record your time. This must be done during open gym time. No open workouts will be done during scheduled classes.

Hunter & Courtney