Evan & Nicole
Box Brief:
This is Lauren’s last week with us before she moves back to Texas this Saturday. Her going away party is this Friday starting at 6:30pm at Sean & Diana’s house. Details here.
George
Kaylee & David
“Balls to the Wall”
12 Minute AMRAP:
Wall balls (20/14)
T2B
30 Double unders
Box Brief:
Our Apollo Combine is this Saturday at 10:30am. Because of this our 10am class will be cancelled. We invite anyone to participate and throw down. All athletes are welcome!!
This Thursday is Bring A Friend Day!!!!
Jordan
Patty
“Diane”
21 – 15 – 9
Deadlift (225/155)
HSPU
Box Brief:
Have a good Friday!
Kenny
Chris G.
“Kickstand”
15 Minute AMRAP:
400 Meter run
15 T2B
12 Front rack reverse lunges (115/80)
9 Strict ring dips
Box Brief:
The weightlifting clinic is tonight at 6:30 pm. Cost is $20 paid directly to coach Ricky. The 6:30pm and 7:30pm classes are cancelled to accommodate.
Nick H
…
Snatch Grip Push Press
Find 3 rep max
Overhead Squat
Find 2 rep max
Snatch Balance
Find 1 rep max
Box Brief:
The weightlifting clinic is Thursday starting at 6:30pm. The 6:30pm and 7:30pm classes will be cancelled to accommodate.
Self-proclaimed knockout coaches
“Freedom Trail”
3 Minute AMRAP:
21/15 Calorie row
21 Burpees over erg
Max thrusters (75/55)
3 Minutes rest
3 Minute AMRAP:
18/12 Calorie row
18 Burpees over erg
Max thrusters (95/65)
3 Minutes rest
3 Minute AMRAP:
15/10 Calorie row
15 Burpees over erg
Max thrusters (115/80)
3 Minutes rest
3 Minute AMRAP:
12/8 Calorie row
12 Burpees over erg
Max thrusters (135/95)
Box Brief:
Weightlifting clinic is next Thursday at 6:30pm. The 6:30 and 7:30pm classes will be cancelled to accommodate.
Melissa M
Shawn J
Every 6 Minutes for 24 Minutes:
400 Meter Run
25 Box jumps (24/20)
20 Dumbbell snatches (50/35)
15 Strict pull-ups
Box Brief:
Weightlifting clinic is next Thursday at 6:30pm. The 6:30 and 7:30pm classes will be cancelled to accommodate.
Rocco
John T
Box Brief:
This is the Sunday blog! This week’s blog is short and to the point, but it’s here to get you motivated for the week ahead. Words and phrases are an amazing thing. Words can create such strong emotion when put in the right order. I love a good quote and this articles has quite a few of them. I hope you enjoy!
