Monday 7.15.19

Gradon Thrustering

OPEN

 

Thruster
Build to a Heavy Set of 3

“Tailspin”
AMRAP 14:
15 Thrusters (95/65)
30 Double Unders
15 Chest to Bar Pull-ups
30 Double Unders

Performance

 

Thruster
Build to a Heavy Set of 3

“Tailspin”
AMRAP 14:
15 Thrusters (95/65)
30 Double Unders
15 Pull-ups
30 Double Unders

 

Fitness

 

Thruster
Build to a Heavy Set of 3

“Tailspin”
AMRAP 14:
15 Thrusters (95/65)
45 Single Unders
15 Pull-ups
45 Single Unders

 

Post Score to Comments

Box Brief
Save the date: There are 3 more Buds and Suds left this summer!
Friday 7/26
Friday 8/9
Saturday 8/24

Sunday 7.14.19

Sarah kickin’ ass and havin’ a blast

OPEN –  PERFORMANCE- FITNESS
Bench Press
Build to a Heavy Set of 7

“Mass Destruction”
AMRAP 12:
4 Strict Pull-ups
8 Dumbbell Strict Presses (35’s/20’s)
12 Medicine Ball Squat Jumps (20/14)

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Box Brief
Save the date: 2019 Reebok CrossFit Games 8/1 – 8/4!

Saturday 7.13.19

A-A-ron

OPEN & PERFORMANCE
“Mind Eraser”
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

FITNESS
“Mind Eraser”
AMRAP 20:
7 Power Cleans (95/65)
7 Burpees
200 Meter Run

Post Score to Comment

Box Brief
Compare scores HERE

Friday 7.12.19

Coach Dan is ready to party!

OPEN & PERFORMANCE
“50 First Dates”
Teams of 2, AMRAP 20
50/35 Calorie Row
50 Dumbbell Snatches (50/35)
50/35 Calorie Row
50 Dumbbell Hang Clean and Jerks (50/35)

FITNESS
“50 First Dates”
Teams of 2, AMRAP 20
50/35 Calorie Row
50 Dumbbell Snatches (35/25)
50/35 Calorie Row
50 Dumbbell Hang Clean and Jerks (35/25)

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Box Brief
Grab your favorite drink of choice -seltzer, water, beer, chocolate milk-
and come workout with us at 6:30pm for BUDS AND SUDS

Thursday 7.11.19

Big Cheese finishing Glen

OPEN – PERFORMANCE – FITNESS
“Slam Poerty”
Teams of 3, AMRAP 25:
15 Slamballs (30/20)
12 Box Step-ups (30/20 to 20″)
9 Burpees

*Switch After Full Rounds

 

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Box Brief
No Free Class Friday tomorrow.
Your friends and family can’t come to the gym with you… But then can do 100 burpees in your garage!