Monday 7.1.19

Announcement! Classes will be outside today!

OPEN – PERFORMANCE – FITNESS
Alternating on the 3 Minute for 30 Minutes:
First 3 Minutes- 400 Meter Run
Second 3 Minutes- 400/350 Meter Row

*On the 0:00 run 400 Meters.
On the 3:00 row 400/350 Meters
etc…

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Box Brief
Classes will be outside the next 3 days!
The final stages of A/C installation are taking place on the main floor this Monday, Tuesday, and Wednesday.
Make sure to bring your sunglasses, hats, sunscreen, and of course, tank tops!

Sunday 6.30.19

Ashley

OPEN – PERFORMANCE – FITNESS
“Chutes & Ladders”
AMRAP 15:

Buy In: 75/50 Calorie Bike

Then…

3 Wallballs, 3 Burpees
6 Wallballs, 6 Burpees
9 Wallballs, 9 Burpees

Up By 3’s Until Time Cap

Rx/Px: (20/14)
Fx: (14/10)

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Box Brief
4th of July Schedule
5am – 7am – 9am Classes July 4th
Open Gym 8am – 11am July 5th

Saturday 6.29.19

Lifting into the weekend!

OPEN & PERFORMANCE
“Shake Weight”
3 Rounds:
800 Meter Run
21 Toes to Bar
30 Dumbbell Snatches (50/35)

FITNESS
“Shake Weight”
3 Rounds:
800 Meter Run
21 Toes to Bar
30 Dumbbell Snatches (35/25)

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Box Brief
4th of July Schedule
5am – 7am – 9am Classes July 4th
Open Gym 8am – 11am July 5th

Friday 6.28.19

Daniel

OPEN – PERFORMANCE – FITNESS
“Sicko Mode”
21-15-9 Mens

15-12-9 Womens
Row Calories
Bike Calories

Directly Into…

21 Hang Squat Clean Thrusters

Rx/Px – (135/95)
Fx – (95/65)

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Box Brief
BUDS & SUDS
First one of the summer starts tonight!
6:30pm, workouts, games, drinks, and fun!

Thursday 6.27.19

Lay & Pray

OPEN & PERFORMANCE
Deadlifts
Heavy Sets of 3 – 2 – 1

“Shrute Farms”
AMRAP 14:
100 Meter Farmers Carry (50’s/35’s)
30 AbMat Sit-ups
100 Meter Farmers Carry (50’s/35’s)
15 Deadlifts (205/145)

FITNESS
Deadlifts
Heavy Sets of 3 – 2 – 1

“Shrute Farms”
AMRAP 14:
100 Meter Farmers Carry (40’s/25’s)
30 AbMat Sit-ups
100 Meter Farmers Carry (40’s/25’s)
15 Deadlifts (155/105)

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Box Brief
TODAY CFNE Shreds!
Learn to wakeboard at Steve Collins more info at the front desk!
TOMORROW
Buds and Suds is Back, 6:30PM For a workout games and drinks!