WOD

“Focus”
5, 2 Minute Clocks:
5 Squat Clean and Jerks
Max Ring Rows
2-Minute Rest

Box Brief:
People can still sign up for the nutrition challenge until Thursday!

Romanian Deadlifts
5 x 5

“No Chill”
3 Rounds:
200 Meter Run
30 Kettlebell Swings (53/36)

Box Brief:
People can still sign up for the nutrition challenge until Thursday! 

“Water Slide”
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Front Squats (95/65)
Pull-ups
Deficit Push-ups (45’s/25’s)
25 Double Unders after each round

Quote of the Week:
“You are never too old to set another goal or to dream a new dream.”
C.S. Lewis

Box Brief:
People can still sign up for the nutrition challenge until Thursday!

“The Overtaker”
Every 2 Minutes for 15 Rounds:
1 Deadlift
1 Hang Squat Clean
1 Squat Clean
1 Front Squat

Recipe of the Week:
Here is a tasty recipe to try this weekend!

“Say Mercy”
20 Minute Clock:
Buy In – 150 Burpees*

Start with 4 Minute Row for Calories
Whatever Calories achieved in 4 minutes will be taken off the 150 burpee buy in

With Remainder of Time
Establish a 3RM Bench Press

Meme of the Week:

“Sandcastle”
5 Minute AMRAP at each station: teams of 4
Calorie Bike
Rope Climbs
Box Jump Overs (24/20)
Sandbag Carry (heavy)

Box Brief:
Bring A Friend Day is on Thursday.

Comp Class is this Saturday at 10:30am. All experience levels are welcome!

“Cannery Row”
20 Minute AMRAP:
10 Handstand Push-ups
15/12 Calorie Row
20 Weighted Sit-ups (50/35)

Box Brief:
Bring A Friend Day is on Thursday.

Apollo Games registration is live!

https://competitioncorner.net/events/14479/details

Welcome to the 13th annual Apollo Games! This year’s format will be teams of 2, Male & Female.

For the third time we are offering 3 divisions. RX, Scaled & Beginner. We’re excited to offer more opportunities for those that would like to experience a competition.

Check the event page (linked above) for workout details and event information.

With supply chain and shipping issues being what they are these days we need to get the shirt order in earlier than usual. To guarantee your shirt you need to register by September 2nd.

“Evil Dead”
6 Rounds:
10 Deadlifts (225/155)
10 Toes to Bar
50 Double Unders

Quote of the Week:
“It is never too late to be what you might have been.”
George Eliot

Box Brief:
The container challenge is back! Starting August 19th we will work together to kick off the school year with quality foods, in the right amounts.

With the support of your fellow challengers and the help of our amazing Nutrition Coach Elizabeth, you will hit your fitness goals by dialing in quality foods, in appropriate quantities, and prioritizing sleep.

This is NOT a Macro challenge. Instead, we have decided to go back to our roots and measure our foods using a very simple system… Containers!

Signing up is easy. Simply write your name on the registration paper at the front desk and we will take care of the rest.

Don’t delay getting started. We are beginning an education week on Sunday the 11th to help you understand the what, why, and how of our six week challenge.