6
Jul
Friday 7.7.2017
Taylor & Kira
“Get A Grip”
15 Minute AMRAP:
15 T2B
15 Box jumps (24/20)
150 Meter farmers carry (70s/50s)
Box Brief:
Have a good weekend everyone!
Hersh
WOD
Refer A Friend
Invite A Friend To Check Us Out!
Conchita
“Niagara Falls”
20 Minute AMRAP: teams of 5
10/8 Calorie row
10 KBS (53/36)
10 Sit-ups
30’ Walking lunge
20 Minute AMRAP: teams of 5
10/8 Calorie row
10 KBS (53/36)
10 Sit-ups
30’ Walking lunge
This is a waterfall style workout where one athletes begins on the
rower while the others wait. Once the first athlete completes the
row they move onto the KBS and the second athlete can begin their
round. Athletes may not move on to their next exercise until the
person ahead of them is finished.
Box Brief:
Today is Bring a Friend Day (BAFD)
Ryan J
Suito & Collin
Bench Press
Find 1 rep max
10 Minute AMRAP:
Ring muscle-ups
Box Brief:
This Thursday is Bring a Friend Day!
Becca
Jake C
“Holleyman”
30 Rounds:
5 Wall balls (20/14)
3 Handstand push-ups
1 Power clean (225/155)
Box Brief:
We only have three classes today! Classes will be at 7am, 8:30am and 10am.
Sam D
2
Jul
Monday 7.3.2017
Marie
“Death Row”
For Time:
2000 Meter Row
EMOM – 4 Burpees
Box Brief:
Bring A Friend Day is this Thursday!
We only have three classes this Tuesday for 4th of July. Classes will be at 7am, 8:30am and 10am.
David K
29
Jun
Friday 6.30.2017
Brett
“DJ Roomba”
4 Minute AMRAP:
30/20 Calorie row
15 Burpees over bar
Max effort power cleans (135/95)
4-minute rest
4 Minute AMRAP:
30/20 Calorie row
10 Burpees over bar
Max effort power cleans (155/105)
4-minute rest
4 Minute AMRAP:
30/20 Calorie row
5 Burpees over Bar
Max effort power cleans (185/135)
Box Brief:
There are only a few spots left for the weightlifting clinic this Saturday! The start time is 11:30am and the cost is $20.
Lexi
28
Jun
Thursday 6.29.2017
Jes U
“Bed and Breakfast”
Tabata: 20 seconds work, 10 seconds rest
8 Rounds Each
Air Squats
Sit-ups
Push-ups
10 Meter Shuttle Runs
Box Brief:
We will only have three classes next week on The 4th of July. To celebrate our Independence we will be doing the Holleyman Hero workout. Classes will be at 7am, 8:30am and 10am.
Joe H
27
Jun
Wednesday 6.28.2017
Kristine
Every 90 Seconds for 15 Minutes:
1 Power snatch
1 Squat snatch
2 Overhead squats
Box Brief:
The weightlifting clinic is this Saturday at 11:30am. Sign up sheet is at the front desk. Cost is $20.
We will only have three classes next week on The 4th of July. To celebrate our Independence we will be doing the Holleyman Hero workout. Classes will be at 7am, 8:30am and 10am.
Mindy