Workout of the Day

Friday, April 14th 2017

Ginger time

Ginger time

4 Minutes to complete each station for max reps
4 Minutes rest in between stations

1) 400m run
Box Jumps (24/20)

2) 400m run
Max Bar Muscle Ups

3) 400m run
Max Calories (row)

4) 400m run
Max Pistols (alternating)

Box Brief

The gym will be closed on Sunday, April 16th for Easter.

Thursday, April 13th 2017

Patrick

Patrick

Handstand Push Up Skill Work

“Diane”

21-15-9
Deadlifts (225/155)
Handstand Push Ups

10 Minute CAP. Scale accordingly.

Box Brief

The gym will be closed on Sunday, April 16th for Easter.

Wednesday, April 12th 2017

Handstand Push Ups!

Handstand Push Ups!

Today is Bring a Friend Day! All first-time friends can enjoy a free class today.

Core Work:

4×15 GHD sit ups/30 regular sit ups
4×10 Plank Plate Drags

5 rounds for time:
10 Burpees
15 American Kettlebell Swings (53/35)
40 Double Unders

Box Brief

The gym will be closed on Sunday, April 16th for Easter.

Tuesday, April 11th 2017

John B.

John B.

Push Press 5×5 @ 75% of 1RM

20 Minute AMRAP:
600m run
15 Push Ups
15 Pull Ups
50m Suitcase Carry (70/53)

Box Brief

Wednesday, 4/12, is Bring a Friend Day! All first-time friends can take class for free.

The gym will be closed on Sunday, April 16th for Easter.

Monday, April 10th 2017

Carlos

Carlos

Strength work:

15 Minutes to work to a heavy
Squat Snatch Double

12 Minute AMRAP:
12 Medicine Ball Cleans (20/14)
8 Hang Power Snatch (115/75)
4 Box Jumps (30/24)

Box Brief

Wednesday, 4/12, is Bring a Friend Day! All first-time friends can take class for free.

The gym will be closed on Sunday, April 16th for Easter.

Saturday, April 8th 2017

Photo Bomb!

Photo Bomb!

Partner WOD

17 minute AMRAP:

60 Calorie Row
30 Burpees
60 Deadlifts (135/95)
30 Burpees
60 Front Squats (135/95)
30 Burpees
60 Russian Kettlebell Swings (53/35)
30 Burpees

AMRAP (in remaining time)
Calorie Row

Friday, April 7th 2017

Kirsten

Kirsten

20 Minute AMRAP:

20 Slam Balls (25/15)
30 Goblet Squats (53/35)
40 Sit-ups
50 Double Unders

Box Brief

Please be patient with our coaches this week as we all navigate new traffic patterns around the city. If you are late to class and miss the warm up, please check in with the coach prior to joining class.