092318, Sunday Funday

by | Sep 22, 2018 | WODs

Teens today at 10am! Open gym during that time if need be! Box Coffee will be sponsoring next Friday and Sunday classes! Join any time during the AM. Check your emails for fall announcements this week! warmup: Conner’s choice Skill: Squat Clean WOD: 3RFT: 500m Row...

092118, Friday

by | Sep 20, 2018 | WODs

warmup: 12-9-6-3 Box Step ups AbMat sit ups Shoulder taps Plate ground to overhead Skill: Push Press WOD: 4RFT: 20 HSPUs 20 DB Snatches (50/35) 200m Run cap: 15:00

092018, Thursday

by | Sep 19, 2018 | WODs

warmup: Coach’s choice Skills: 21-18-15-12-9-6-3 vups single arm overhead lunges WOD: AMRAP 20 with a partner: 200m run partner A 200m run partner B 40 partner WBs 200m run partner A 200m run partner B 40 synchro push ups 200m run partner A 200m run partner B 40...

091918, Wednesday

by | Sep 18, 2018 | WODs

warmup: Tabata 8x:20on/:10off each station before moving on in the following, rotate stations accordingly: rowing kbs box step ups WBs Skills: Deadlift WOD: For Time 40 Deadlifts (95/65) 20 Burpee Box Jump Overs 30 Hang Cleans *Same barbell 20 Burpee Box Jump Overs 20...