Wednesday 5.20.15

Wednesday 5.20.15

"The Crane"
Teams of 3
AMRAP 7 Back Squat
50 Reps (135/95)
50 Reps (185/135)
Max Reps (225/155)
-3 Minute Rest-
AMRAP 7 Strict Press
50 Reps (95/65)
50 Reps (115/80)
Max Reps (135/95)
-3 Minute Rest-
AMRAP 7 Deadlifts
50 Reps (185/135)
50 Reps (225/155)
Max Reps (275/185)

Box Brief
Bring a Friend Day Tomorrow
Thursday May 21st!
Modified Regional Weekend
Schedule May 22nd-May 25th
Friday May 22nd: Open Gym 6am-10:30am
Saturday May 23rd: Open Gym 7am-11am
Sunday May 24th: Open Gym 9am-Noon
Monday May 25th: 7am Class and 9am Class

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Tuesday 5.19.15

Tuesday 5.19.15

"Cobra Kai"
AMRAP 3
6 Front Squat (155/105)
6 Burpees Over the Bar
-Rest 1 Minute-
AMRAP 3
Double Unders
-Rest 1 Minute-
AMRAP 3
6 Front Squat (135/95)
6 Burpees Over the Bar


Box Brief
Bring a Friend Day this Thursday 

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Monday 5.18.15

Monday 5.18.15

"Sweep the Leg"
50 Wallballs (20/14)
200 Meter Run
15 Clean and Jerks (135/95)
400 Meter Run
15 Clean and Jerks (135/95)
200 Meter Run
50 Wallballs (20/14)

Box Brief
Modified Regional Weekend
Schedule May 22nd-May 25th
Friday May 22nd: Open Gym 6am-10:30am
Saturday May 23rd: Open Gym 7am-11am
Sunday May 24th: Open Gym 9am-Noon
Monday May 25th: 7am Class and 9am Class

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Sunday 5.17.15

Sunday 5.17.15

"Lifting"
2 Back Squats on the Minute for 10 Minutes

"Cashout"
TABATA 
Push-Up
Sit-Up
Air-Squat

Box Brief
Modified Regional Weekend 
Schedule May 22nd-May 25th
Friday May 22nd: Open Gym 6am-10:30am
Saturday May 23rd: Open Gym 7am-11am
Sunday May 24th: Open Gym 9am-Noon
Monday May 25th: 7am Class and 9am Class

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Saturday 5.16.15

Saturday 5.16.15

"Was On Wax Off"
AMRAP 25
Teams of 3
3k Row Buy-In
-in remaining time-
50 Hang Power Snatch (75/55)
50 Thrusters (75/55)
50 Sumo Deadlift High-Pulls (75/55)


Box Brief
Modified Regional Weekend 
Schedule May 22nd-May 25th
Friday May 22nd: Open Gym 6am-10:30am
Saturday May 23rd: Open Gym 7am-11am
Sunday May 24th: Open Gym 9am-Noon
Monday May 25th: 7am class and 9am class

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Friday 5.15.15

Friday 5.15.15

"Filthy Fifty"
For time:
50 Box Jumps (24″)
50 Jumping Pull-Ups
50 Kettlebell Swings (35, 25#)
50 Walking Lunge steps
50 Toes to Bar
50 Push Press (45, 35#)
50 Back Extensions
50 Wallballs (20, 14#)
50 Burpees
50 Double Unders

Box Brief
Next Bring a Friend Day is 
May 21st 

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