WOD

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)

Richard & Sonia

3 Minute AMRAP:
15 T2B
20 SDLHP (95/65)
3-minute rest

3 Minute AMRAP:
15 T2B
15 SDLHP (115/80)
3-minute rest

3 Minute AMRAP:
15 T2B
10 SDLHP (135/95)

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.

Kristen S

Chris G & Tiya

Box Brief:
It’s movie day at the Sunday Blog!  I posted this video a little over a year ago, but I think it’s too important to forget about.  It’s a very simple video about our nutrition.  The great part about nutrition is that it doesn’t matter what your goals are.  If you want to compete at a high level, or just be healthy and capable then good food habits are going to help get you there.  I hope you guys enjoy this video!