Zach
3 Rounds: Every 4 minutes for as long as possible
3 Power cleans
3 Front squats
3 Push jerks
Choose your starting weight
Men increase by 20lbs and women by 10lbs every 4 minutes.
Box Brief:
Don’t forget about our weightlifting clinic this Saturday at 11:30am. Sign up sheet is at the whiteboard. Cost is $20.
Mr. Weida himself
Stacey
Paige
Hersh & Grizz
5 Bar Muscle-ups
Box Brief:
Weightlifting clinic is this Saturday at 11:30am.
Kylee
Jacks
Box Brief:
Enjoy your weekend and Happy New Year everyone!
Chelsea
3:30pm class
Box Brief:
A reminder that Saturday’s classes have been cancelled for the next phase of the renovation.
Kid’s room at it’s best
James
9 Minute Ladder: (3,6,9,12,15,18,etc…)
T2B
Box jumps (30/24)
4 Rounds: not for time
3 Legless rope climbs
50′ Handstand walk
Box Brief:
Don’t forget to mobilize this week!
Gifford
8:30 class
3 Position Power Snatch:
Build in weight from above the knee, below the knee and the floor
12 Minute EMOM:
Minute 1 – 5 Power snatches @75% of today’s complex
Minute 2 – 15/12 Calorie row
Minute 3 – 15 Sit-ups
Box Brief:
This Saturday’s classes are cancelled for the next phase of our renovation.
Alex M
Rope climb drills!
2o Minute AMRAP:
1 Round “Cindy”
1 Clean and jerk (135/95)
1 Round “Cindy”
2 Clean and jerks (135/95)
1 Round “Cindy”
3 Clean and jerks (135/95)
Etc…
Clean and jerk repetitions increase my 1 after each round is complete.
Box Brief:
Monday’s classes are normal schedule.
Keagan
