Brian, Jenna, Dave, Dave, Jamar, Rachael, Liliana and Sharon

BOX Closed today to reflect the Thanksgiving Holiday
What are you thankful for?
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Mike “Boogie”

OPEN GYM 9:30am-11:30am
9 Rounds:
24 Pushups
8 Deadlifts (215/135)
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Box Brief:
Monday Oct 9, 2017- BOX Closed to reflect the Thanksgiving Holiday

Happy Birthday Coach Dave

Birthday WOD to be announced by Taylor 

Box Brief:
Monday Oct 9, 2017- BOX Closed to reflect the Thanksgiving Holiday

 
Shae

OPEN and PERFORMANCE
1 Mile Run
21 Kettlebell Swings (70/53)
21 Goblet Squats (70/53)
800 Meter Run
15 Kettlebell Swings (70/53)
15 Goblet Squats (70/53)
400 Meter Run
9 Kettlebell Swings (70/53)
9 Goblet Squats (70/53)

FITNESS
1 Mile Run
21 Kettlebell Swings (53/35)
21 Goblet Squats (53/35)
800 Meter Run
15Kettlebell Swings (53/35)
15 Goblet Squats (53/35)
400 Meter Run
9 Kettlebell Swings (53/35)
9 Goblet Squats (53/35)
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Take a look at these Gunnnnz! 

“Weightlifting Wednesday”
Front Squat: Take 15:00 Minutes to build to Heavy Single
followed by…
With a running clock starting on the 0:00
AMRAP 8:00 Minutes
10- Toes to Bar
30- Double-Unders/60 Single Unders

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Matty

AMRAP 4:00 Minutes
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row/Bike in Time Remaining
rest 4:00
AMRAP 4:00 Minutes
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row/Bike in Time Remaining
rest 4:00
AMRAP 4:00 Minutes
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row/Bike in Time Remaining
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