Wednesday 09.10.14

Wednesday 09.10.14

Weightlifting Wednesday
Deadlift - 10-8-6-4-2

Cashout
2 rounds, :30s on/:30s off:
L-Sit
Superman Hold
GHD Hold
Good Morning Hold (45/35)

Box Brief - Not too late for a monthly goal!

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Tuesday 09.09.14

Tuesday 09.09.14

"Team Tosh Sprints"
Teams of 2
3 rounds:
Run 200m
Run 400m
Run 600m
One partner works while the other rests.

Box Brief - Coach's Corner with Coach Cheryl

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Monday 09.08.14

Monday 09.08.14

"K-Train"
AMRAP 10:
50 Burpees over the Bar
30 Power Snatches (135/95)
10 Muscle-Ups

Box Brief - Kaitlyn Micklinevich, CFNE Firebreather of the Month!

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Sunday 09.07.14

Sunday 09.07.14

Open Gym - 9am to 11am
Close Grip Bench Press
5 x 10
Banded Tricep Pushdowns
Accumulate 100 Reps
"Burner"
5 rounds, resting 90s between:
300 Meter Row
50 Meter Prowler Push (90/45)

Box Brief - Heat is kicking. Hydrate!

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Saturday 09.06.14

Saturday 09.06.14

"Kelly"
5 rounds:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)


Box Brief - New T-Shirts are in!

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Friday 09.05.14

Friday 09.05.14

"Gulch"
7 rounds:
7 Chest to Bar Pull-Ups
7 Push Jerks (155/105)
7 Burpees

Box Brief - Bring a Friend Day - 1st Thurs of every month!

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