WOD

Refer A Friend

Invite A Friend To Check Us Out!
25
Jun

Wednesday 6.26.2024

Single Arm Dumbbell Bench Press
5 x 5 (each side)

“Grim Reaper”
Every 2 Minutes for as long as possible:

20/16 Calorie Row + 1 Wall Walk
20/16 Calorie Row + 2 Wall Walks
20/16 Calorie Row + 3 Wall Walks
Etc…

Box Brief:
Bring A Friend Day is on Thursday!

Comp Class is this Saturday at 10:30am. All experience levels are welcome!

Lambert
24
Jun

Tuesday 6.25.2024

Elizabeth

“Scorcher”
3 Rounds:

200 Meter Run
10 Power Cleans (135/95)

2 Rounds:
400 Meter Run
10 Power Cleans (165/115)

1 Round:
800 Meter Run
10 Power Cleans (195/135)

Box Brief:
Bring A Friend Day is on Thursday!

Comp Class is this Saturday at 10:30am. All experience levels are welcome!

Tommy
24
Jun

Monday 6.24.2024

Bulgarian Split Squats
5 x 5 (each side)

“Rollercoaster”
4 Rounds:
10 Shoulder to Overhead (135/95)
75 Double Unders

Quote of the Week:
¨Look in the mirror. That’s your competition.¨
John Assaraf

Box Brief:
Bring A Friend Day is on Thursday!

Comp Class is this Saturday at 10:30am. All experience levels are welcome!

Daniel
20
Jun

Friday 6.21.2024

Connor, Kaydee & Kaela

“Redemption”
12 Minute AMRAP:

3 Bar Muscle-ups
6 Power Cleans (135/95)
9 Wall Balls (11ft/10ft) (20/14)

Recipe of the Week:
Spruce up your salmon this week with the recipe below!

19
Jun

Thursday 6.20.2024

Mary

“Night in Werewolf Woods”
For Time:
teams of 2
2000 Meter Row
400 Meter Farmers Carry (53/36)
150 Candlesticks

Meme of the Week:

18
Jun

Wednesday 6.19.2024

Patty

Bench Press
Build to a heavy single
Then
5 Reps @ 80% of your heaviest single

“Demogorgon”
8 Minute AMRAP:

8 Strict Handstand Push-ups
20 Meter Dumbbell Lunges (50/35)

Daniel
17
Jun

Tuesday 6.18.2024

Tina

“Bauer”
24 Minute EMOM:

Minute 1 – 200 Meter Run
Minute 2 – 10 Burpees + 20 Double Unders
Minute 3 – 1 Snatch + Hang Snatch
Minute 4 – Rest

Lambert
17
Jun

Monday 6.17.2024

Merrywench, Chad & Dan

Back Squats
Build to a heavy single
Then
5 Reps @ 80% of your heaviest single

“Five O’clock Shadow”
5 Rounds:

10/8 Calorie Row
1 Rope Climb
10 Box Jump Overs (24/20)
10 Toes to Bar

Quote of the Week:
“Even though you’re growing up, you should never stop having fun.”
Nina Dobrev

Jess