Saturday 11.17.18

Steve

OPEN & PERFORMANCE
“Boxed Out”
5 Rounds:
1:00 Burpee Box Jumps (24/20)
1:00 Hang Power Snatches (95/65)
1:00 Calorie Row
1:00 Rest

FITNESS
“Boxed Out”
5 Rounds:
1:00 Burpee Box Jumps (24/20)
1:00 Hang Power Snatches (65/45)
1:00 Calorie Row
1:00 Rest

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Box Brief
Tomorrow Sunday Nov 18th! Morgan’s Crossover Symmetry Seminar
8-9am FREE to all members, friends are welcome!

Friday 11.16.18

OPEN & PERFORMANCE
Deadlift
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2

“Smooth Criminal”
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

FITNESS
Deadlift
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2

“Smooth Criminal”
AMRAP 15:
90 Single Unders
30 Wallballs (14/10)
15 Deadlifts (165/115)

Compare Deadlifts HERE

Compare “Smooth Criminal” HERE

Box Brief
Thanksgiving Day Schedule:
Wednesday Nov. 21st – Regular Schedule
Thursday Nov. 22nd – 6am & 8am Murph Classes
Friday Nov. 23rd – Open Gym 8-11am

Thursday 11.15.18

Jenny

OPEN & PERFORMANCE
“Knotty”
AMRAP 20
2 Rope Climbs
400 Meter Run
8 Dumbbell Snatches (70/50)

FITNESS
“Knotty”
AMRAP 20
6 Strict Pull-ups
400 Meter Run
8 Dumbbell Snatches (50/35)

Post scores to comments.

Box Brief
Seminar led by Coach Morgan
Learn how to use the Crossover Symmetry Shoulder Protocol
Sunday Nov. 18th 8-9am, free to all!

11.14.18

Stephan

OPEN & PERFORMANCE
Pausing Front Squat
Build to Heavy Single (3 Second Pause)

“Breaking Bad”
3 Rounds
30/21 Calorie Row
30 Kettlebell Swings (53/35)
30 Front Squats (95/65)

FITNESS
Pausing Front Squat
Build to Heavy Single (3 Second Pause)

“Breaking Bad”
3 Rounds
30/21 Calorie Row
30 Kettlebell Swings (53/35)
30 Front Squats (65/45)

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Box Brief 
**Save the Date**
Annual Thanksgiving Day Murph
2 Classes; 6am & 8am!

 

Tuesday 11.13.18

Mercy

OPEN & PERFORMANCE
“Rush Hour”
5 Rounds on the 4:00
20/14 Calorie Bike
10 Lateral Barbell Burpees
5 Power Snatches (135/95)

FITNESS
“Rush Hour”
5 Rounds on the 4:00
20/14 Calorie Bike
10 Lateral Barbell Burpees
5 Power Snatches (95/65)

Post scores to comments.

Box Brief
**Save The Date **
Crossover Symmetry Coaches Seminar led by Morgan
This Sunday the 18th, 8-9am. Free to all!