Workout of the Day

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

Thursday, November 8th 2018

Matt K

Skill
Kipping Work
4×2
Knee raise – Knees to chest – Knees to Elbows – Toes to Bar
4x15sec.
Active Hang

Metcon
EMOM Death By…
Power Clean + 2 Burpees

 Rx: 155/115
Fit: 115/80
Dyn: 75/55

Sweat

Push Press Wk 2
2×4 @ 50%, 3 @ 65%, 4×3 @ 75%

21 – 15 – 9
Cal Row
Front Squat
HSPU

2min rest

9 – 15 – 21
Cal Row
Front Squat
HSPU

Tuesday, November 6th 2018

Bobby

Metcon
1 Mile Run
Then;
20-15-10-5
Deadlift
V-up
RKBS
Then;
1 Mile Run

 Rx: 185/155, 70/53
Fit: 155/115, 53/35
Dyn: 95/65, Sit ups, 35/25, 1000m run

Sweat

For Time
800m Run
21-15-9
Medball Toss Over Shoulder
Bicycles

600m Run
18-12-6
Medball Toss
Plank Knee to Elbow

400m Run
15-9-3
Medball Toss
Weighted Hanging Knee Raises

Monday, November 5th 2018

Yay We Finished!!

Stength
Power snatch + Hang squat snatch
15 minutes to build to heavy

Metcon
For Time
21-15-9
Overhead Squat
Pull ups

 2 minute rest

15-9-3
Overhead Squat
Chest to Bar PU

Sweat
EMOM 30
20 – RKBS
20 – Battle Rope Slams
10 – Wall Balls
10 – Slam Balls
5 – Assault Bike Cal.