Kristin G

15 Minute AMRAP:
15 Box jumps (24/20)
10 Deadlifts (205/145)
5 Muscle-ups

Box Brief:
This Saturday at 11:30am is our weightlifting clinic.

Derek

Josh B

Box Brief:
Happy Sunday! I hope you’re all having a great weekend.  I’ve found a great article for today’s blog.  It goes over the topic of habits.  Not only how to create habits, but the more important part of how to keep them.  It doesn’t matter if it’s nutrition, stretching, studying, meal prepping, or just getting to the gym, we all struggle with staying consistent.  The article is titled “The Ultimate Guide to Forming Unbreakable Habits,” with any luck it will do just that.  Enjoy!

Lincoln

4 Rounds:
10 Toes to bar
20 Double unders
10 Squat snatch (75/55)
20 Double unders
10 Strict press (75/55)
20 Double unders

Box Brief:
There wasn’t a recovery video this week, but you still need to stretch!

Chad P

Whitney

6 Minute Clock:
800 Meter row
-then-
AMRAP:
20 Lunges
20 Sit-ups
5 Minute Clock:
600 Meter row
-then-
AMRAP:
20 Lunges
20 Sit-ups
4 Minute Clock:
400 Meter row
-then-
AMRAP:
20 Lunges
20 Sit-ups

After row is completed athletes have the remaining time to AMRAP lunges and sit-ups.

Box Brief:
Today is Bring a Friend Day!

Jessica

Mike S

1 Hang Power Clean + 1 Power Clean
Build to a heavy set

10 Minute AMRAP: Teams of 3
Power cleans @75-85% of today’s complex

Box Brief:
Your regularly scheduled recovery video will be back next week.  Sorry for the inconvenience.

Parker & LaFancy

Pre workout glee

3 Rounds:
400 Meter run
21 Burpees

Box Brief:
Bring a Friend Day this Thursday!

Merryman and his epic shirt

Lexi

Every 10 Minutes for 30 Minutes:
50/40 Calorie row
40 Wall balls (20/14)
30 Pull-ups

Box Brief:
This Thursday is Bring a Friend Day!

Dawn

Sean C

“Elizabeth”
21 – 15 – 9
Squat Cleans (135/95)
Ring Dips

Box Brief:
We have several athletes competing this Saturday at CrossFit Modulus in the Festivus Games.  Come out and cheer everyone on!

Allie