Thursday 1.17.19

Hamel

OPEN & PERFORMANCE
Strict Press
Build to a Heavy Sets of 5-3-1

“Body Armor”
AMRAP 13:
10 Strict Toes to Bar
10 Strict Presses (95/65)
100′ Walking Lunge

FITNESS
Strict Press
Build to a Heavy Sets of 5-3-1

“Body Armor”
AMRAP 13:
20 AbMat Sit-ups
10 Strict Presses (65/45)
100′ Walking Lunge

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Box Brief
We are halfway through our Mindful Month of Eating Challenge!
Keep up the good work and remember to keep track of your daily points!

Wednesday 1.16.19

Dani

OPEN & PERFORMANCE
“Frank the Tank”
AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

 

OPEN & PERFORMANCE
“Frank the Tank”
AMRAP 5:

Buy-In: 50 Wallballs (14/10)
12 Deadlifts (135/95)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs (14/10)
9 Deadlifts (155/105)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs (14/10)
6 Deadlifts (185/135)
6 Lateral Barbell Burpees

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Compare Score HERE

Box Brief
**Save the Date**
Next Free Class Friday: February 1st!
Bring in your buddies for their first CrossFit experience!

Tuesday 1.15.19

12 Days of CrossFit WOD

OPEN & PERFORMANCE
“Chain Reaction”
3 Rounds
21/15 Calorie Bike
21 Pull-ups

Directly into…

3 Rounds
9 Power Cleans (115/80)
9 Push Jerks (115/80)

FITNESS
“Chain Reaction”
3 Rounds
21/15 Calorie Bike
21 Pull-ups

Directly into…

3 Rounds
9 Power Cleans (75/55)
9 Push Jerks (75/55)

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Box Brief
**Save the Date**
Next Free Class Friday: February 1st!
Bring in your buddies for their first CrossFit experience!

Monday 1.14.19

Marcy

OPEN & PERFORMANCE
“Double Date”
AMRAP 15:
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30/21 Calorie Row

FITNESS
“Double Date”
AMRAP 15:
15 Hang Power Snatches (65/45)
90 Single Unders
15 Overhead Squats (65/45)
30/21 Calorie Row

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Box Brief
**Save the Dates**
Free Class Friday 2/1
Snatch Seminar w/ Bud 2/3
Handstand Seminar w/ Tori 2/10

Sunday 1.13.18

Dan

OPEN – PERFORMANCE – FITNESS
“Drop Anchor”
AMRAP 10: Row for Meters

On the 0: 1 Kettlebell Swing
On the 1: 2 Kettlebell Swings
On the 2: 3 Kettlebell Swings
On the 3: 4 Kettlebell Swings
On the 4: 5 Kettlebell Swings
On the 5: 6 Kettlebell Swings
On the 6: 7 Kettlebell Swings
On the 7: 8 Kettlebell Swings
On the 8: 9 Kettlebell Swings
On the 9: 10 Kettlebell Swings

Kettlebell: 53/35

 

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Box Brief
Coaches Seminar Today!
8am to 9am before Open Gym
Improve Your Cleans with Christine!