“Strict Sandwich”
For Time:
800 Meter Run
-then-
1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
Strict Pull-ups
Strict Press (95/65)
-then-
800 Meter Run
Box Brief:
Bring A Friend Day is on Thursday!
Both Saturday classes this week will have a Hyrox theme. Bring some running shoes!
Comp Class returns this Saturday at 10:30am. All levels are welcome.
Front Squat
Build to heavy set of 5
“Work Ladder”
6 Minute Ladder: 2/2, 4/4, 6/6, etc…
Dumbbell Step-ups (50/35)
Burpees
Box Brief:
Bring A Friend Day is on Thursday!
Both Saturday classes this week will have a Hyrox theme. Bring some running shoes!
Comp Class returns this Saturday at 10:30am. All levels are welcome.
“Open WOD 18.1”
20 Minute AMRAP
8 Toes to Bar
10 Dumbbell Hang Clean & Jerks (50/35)
14/12 Calorie Row
Quote of the Week:
“Well done is better than well said.”
Benjamin Franklin
Box Brief:
Both Saturday classes this week will have a Hyrox theme. Bring some running shoes!
Comp Class returns this Saturday at 10:30am. All levels are welcome.
“Open WOD 16.4”
13 Minute AMRAP:
55 Deadlifts (225/155)
55 Wall Balls (20/14)
55 Calorie Row
55 Handstand Push-ups
Recipe of the Week:
Here is a meal prep idea with excellent macros!
“T-Boost”
4 Rounds Each: 40 seconds on, 20 seconds rest
Bike for Calories
Ring Rows
V-Ups
Sandbag Carrys
Rope Climbs
Meme of the Week:
Back Squat
Build to a heavy set of 5
“Day at the Farm”
For Time:
200 Meter Farmers Carry (70/53)
20 – 10 Meter Lunges
Box Brief:
Tac Class is this Saturday at 10:30am. All ability levels are welcome.
Comp Class returns on Saturday the 25th at 10:30am. All ability levels are welcome.
“Caliber”
21 – 15 – 9
Row for Calories
Ring Dips
2-Minute Rest
5 Rounds:
9 Kettlebell Swings (70/53) (53/36) (36/26)
9 Hand Release Push-ups
2-Minute Rest
For Time:
45 Alternating Dumbbell Snatches (50/35)
45 Burpees (35) (25)
Box Brief:
Tac Class is this Saturday at 10:30am. All ability levels are welcome.
Comp Class returns on Saturday the 25th at 10:30am. All ability levels are welcome.
“Double Double”
20 Minute AMRAP:
400 Meter Run
10 Power Cleans (170/120)
20 Pull-ups
40 Double Unders
Quote of the Week:
“Nobody who ever gave his best regretted it“
George Halas
