Nick Gecsy

Tuesday, November 20th 2018

Felix

Strength
Front Squats
7×3

Metcon
Marguerita
For Time
50 Burpee/Push-Ups/Jumping Jack/Sit-Ups/Handstand

*https://youtu.be/LxxDDM0Tl9Y

Cooldown
5×4 Dumbbell Standing Lateral Fly
5×6 Dumbbell Bicep Curls
5×8 Dumbbell Standing Overhead Tricep Extensions

Sweat

For Time
1-2-3-4-5-6-7-8-9-10
Hang Power Clean
Overhead Squat
Push Up

800m Run
10-9-8-7-6-5-4-3-2-1
Hang Power Clean
Overhead Squat
Push Up

Monday, November 19th 2018

Elise

Warm-Up
3 Rounds Not For Time
10 Banded Lat Pull Raises
10 Full Kneeling Bottoms Up Presses (total)
10 Banded Good Mornings

Metcon
For Time
 30 Ground to Overhead
 800m Run
 15 Ground to Overhead
 400m Run

Rx: 135/95

Fit: 115/80
 Dyn: Hang PC and Push Press 65/55

Cooldown

2-3 min 3 position shoulder stretch
2-3 min foam roll Hamstrings/ Lower back /Glutes

Sweat

7 Rounds
10 Box Jump Overs
10 DBL KB Thrusters
10 Cal Assault Bike

Saturday, November 17th 2018

In memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005.
This workout was one of Mike’s favorites and he’d named it Body Armor. From here on it will be referred to as Murph in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

With a Partner

“MURPH”
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run

Hero Rx: With a 20lb weight vest or body armor

Partner Up: Run together or divide it up. Divide movements up

Friday, November 16th 2018

U.S. Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Washington, died Sept. 29, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.
Martin is survived by his wife, Ashley; his parents, Jack and Cheryl; and siblings Abe, Mandi, Amber and Abi.

Skill/Stability

 4×4 Kneeling Bottoms Up Presses
4×4 Goblet Cossack Squats

With a Partner

“JACK”
AMRAP 20
10 Push Press
10 Kettlebell Swings
10 Box Jumps

 Rx: 115/75, 53/35, 24/20
Fit: 75/55, 35/25. 24/20
Dyn: 45/35, 25/15, 20

Sweat
For Time
800m Run
16-12-8-4
Deadlift
Burpee Box Jump
Plank Hold (seconds)
400m Run
4-8-12-16
Deadlift
Burpee Box Jump
Plank Hold (seconds)
800m Run

Thursday, November 15th 2018

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida.
Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.

Skill/Warmup
Banded Hip Work
3×10 Banded Hip Extensions
3×10 Banded Forward/Backward Side Steps

“HALL”
5 Rounds for Time
3 Squat Cleans
200m Sprint
20 Kettlebell Snatches (Total)
Rest 2 Minutes

Rx: 225/155, 53/35
Fit: 155/105, 35/25
Dyn: 115/80, 25/15

Sweat
Push Press Wk 3
3 @ 50%, 3 @ 70%, 4×2 @ 80%, 3 @ 70%
Warmup Sets: 3 Second decent from top back to shoulders

AMRAP 20
4 Sweaters
8 Toes to Bar
12 Calorie Row
16 Russian Twists

1 “Sweater” =
Squat Thrust
DBL KB CLean
DBL KB Thruster
DBL KB Snatch

Wednesday, November 14th 2018

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.
Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

Strength
EMOM 10
Squat Snatch
Build to heavy single

“SISSON”
AMRAP 20
1 Rope Climb
5 Burpees
200m Run

Hero Rx: With a weight vest
Fit: Pull to standing x2
Dyn: 6 Offset Ring Rows + 6 Air Squats

Box Brief

Thanksgiving week Holiday Hours

Wed (11/21)
– BH: 6&7 am and Noon
– P: 5:30, 6:30, 8 am, and Noon
Thur (11/22) – Closed
Fri (11/23) – Closed
Saturday – Regular scheduled Classes

Tuesday, November 13th 2018

In honor of U.S. Air Force Staff Sgt. Timothy P. Davis, 28, who was killed on Feb. 20, 2009, while he was supporting operations in OEF and his vehicle was struck by an improvised explosive device.
Davis is survived by his wife, Megan; and 1-year-old son, T.J.

Conditioning
Rowvember
8 rounds
8 strokes easy pressure at 16 strokes per minute
8 strokes max pressure at 32 strokes per minute
rest about 60-90 seconds between rounds

 “DT”
5 Rounds for Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerk

Rx: 155/105
Fit: 135/95
Dyn: 95/65

Sweat
EMOM 30
Calorie Bike
Sit Ups
KB Snatches
Box Jumps
Rest

Score is LOWEST reps at each station. Add lowest scores together.

Box Brief

Thanksgiving week Holiday Hours

Wed (11/21)
– BH: 6&7 am and Noon
– P: 5:30, 6:30, 8 am, and Noon
Thur (11/22) – Closed
Fri (11/23) – Closed
Saturday – Regular scheduled Classes

Monday, November 12th 2018

Hero Week – “NATE”

Strength
Back Squat 5×3
Build to heavy set of 3

Metcon
“NATE”
AMRAP 20
2 Muscle Ups
4 Handstand Pushups
8 Kettlebell Swings

Rx: 70/53

In honor of U.S. Navy Chief Special Warfare Operator (SEAL) Nate Hardy, who was killed Sunday, Feb. 4, 2008, during combat operations in Iraq.

Nate is survived by his wife, Mindi; and his infant son, Parker.

Sweat

Front Squat
6×4, Building to heavy set of 4

For Points in 20 Minutes

Overhead Squat – 10 Points
Thruster – 6 Points
Pull Up – 4 Points
Push Up – 2 Points
Air Squat – 1 Point

Friday, November 9th 2018

Kelly

“Rowvember”
4 minutes rowing at 60% pressure, 1 minute rest
Conditioning/Warmup 3 minutes rowing at 70% pressure, 1 minute rest
2 minutes rowing at 80% pressure, 1 minute rest
1 minute rowing at 90% pressure

Metcon
AMRAP 16
12/10 Cal Row
16 Toes to bar
20 Single Arm KB Clusters (Total)

Rx: 53/35
Fit: 35/25, K2E
Dyn: 25/15, Knee Raises, 10/8 Cal

Sweat
8 Rounds for Time
200m Elevated Row
15 Medball Situps
10 DB Thrusters
5 Pull ups