4
May
Friday 5.5.2017
Gil & Rob C
27 – 21 – 15 – 9
Thrusters (75/55)
Pull-ups
400/200 Meter Run
400 Meter run the first two and 200 meter run on the last two sets
Box Brief:
Have a great weekend everyone!
WOD
Refer A Friend
Invite A Friend To Check Us Out!
Kristen S
6 Rounds: teams of 2
3 rounds each
500 Meter row
400 Meter run
Partners switch once a full round is complete
Partners switch once a full round is complete
Box Brief:
There are only a few spots left for the weightlifting clinic this Saturday!
The gym mascot Sam
Ryan M
Front Squat
5 – 4 – 3 – 2 – 1
3 Rounds:
1 Minute Push-up plank
1 Minute Side plank
1 Minute Side plank
1 Minute rest
Box Brief:
The Apollo Recovery video is back!
Brett
21 Minute EMOM:
Minute 1 – 15/12 Calorie Row
Minute 2 – 30 Double Unders + 8 Strict HSPU
Minute 3 – 8 Burpee Box Step-ups (20”) (50s/35s)
Box Brief:
The weightlifting clinic is filling up fast! It starts at 11:30am on Saturday. Cost is $20.
Craig
30
Apr
Monday 5.1.2017
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
30
Apr
Sunday 4.30.2017
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!
27
Apr
Friday 4.28.2017
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
26
Apr
Thursday 4.27.2017
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