Workout of the Day

Thursday, April 20th 2017

Dance Crew

Dance Crew

Push Press 5×4 @ 80% of 1RM

Every 5 Minutes for 3 rounds:
Row 500/400m
20 Russian Kettlebell Swings (70/53)
AMRAP (in time remaining):
Handstand Push Ups

Rest 2 minutes between rounds

Tuesday, April 18th 2017

Hip Hop

Hip Hop

5 minutes to complete 5 rounds:
5 Power Snatches (115/75)
10 Wall Balls (20/14)

Rest 5 Minutes

5 Minutes to complete 4 rounds:
Row 200/150m
5 Power Cleans (135/95)

Rest 5 Minutes

5 Minute AMRAP:
10 Front Squats (135/95)
40 Double Unders

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.