WOD

“Splinter”
5, 4 Minute AMRAPs:
30/24 Calorie Row
20 Shuttle Runs
Max Burpee Pull-ups
4-Minute Rest

Question of the Week:
What’s your favorite thing about the Super Bowl?

Back Squat
Build to a heavy single

“Hot Seat”
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Alternating Front Rack Lunges (185/125)
20 – 18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 – 2
V-Ups

Quote of the Week:
“Only true love can fuel the hard work that awaits you.”
Tom Freston

Box Brief:
Bring A Friend Day is on Thursday!

Join us this Saturday at 10:30am for our Tactical Class!

“Fleetwood”
30 – 20 – 10
Overhead Squat (95/65)
Box Jumps (24/20)
Toes to Bar
Cash Out
50 Burpees

Recipe of the Week:
Here is another great recipe to add to your collection!

“Static Shock 2”
22 Minute AMRAP: teams of 2
1500/1200 Meter Row
100 Sit-ups + Side Plank
70 Alternating Hang Dumbbell Snatches (50/35) + Dip Hold

Meme of of the Week:

Clean
Build to a heavy single

“Clorox”
20 Minute AMRAP:
200 Meter Run
3 Cleans

Box Brief:
Save the Date! Join us for our first ever BBQ & Benchmark event where you’re all invited to throw down on some big lifts, gymnastic and cardio tests, as well as eating delicious food and bevvies. You’re welcome to participate in as many or as few events as you would like. See you there!

“Big Mac”
For Time:
800 Meter Row
-then-
10 Rounds:
5 Shoulder to Overhead (115/85)
30 Double Unders
-then-
800 Meter Row

Question of the Week:
What are you most excited to do this year?

Concentric Front Squats
5 x 4 @ 70%

“Daredevil”
For Reps:
3 Minutes – Pull-ups
3 Minutes – Push-ups
3 Minutes – Sit-ups
3 Minutes – Air Squats

Quote of the Week:
“A goal is a wish. A standard holds you accountable.”
Tunde Oyeneyin

Box Brief:
Save the Date! Join us for our first ever BBQ & Benchmark event where you’re all invited to throw down on some big lifts, gymnastic and cardio tests, as well as eating delicious food and bevvies. You’re welcome to participate in as many or as few events as you would like. See you there!

“Open WOD 17.4”
13 Minute AMRAP:
55 Deadlifts (225/155)
55 Wallballs (20/14)
55 Calorie Row
55 Handstand Push-ups

Recipe of the Week:
This week’s recipe looks to ne a good one! Try out this Sun-Dried Tomato Turkey Sausage Bolognese recipe.