Thursday, 9 July 2020
Conditioning: AMRAP 4 X 5 Rounds: (2 Minutes Rest Between Rounds) 400 Meter Run 5 Burpees 10 Ring Rows Max Calorie Bike *Score =...
Wednesday, 8 July 2020
Strength: Front Squat Work up to a Heavy 10 Reps Conditioning: 5 RFT 10 Front Squats (135/95) 21/15 Calorie Row
Tuesday, 7 July 2020
Strength: Dumbbell Bench Press & Dumbbell Rows 5 Sets X 8-10 Reps Superset Conditioning: AMRAP 12: 5 HSPUs 7 Box Jumps 35 Double...
Monday, 6 July 2020
Strength: Take 10-15 Minutes to Build to a Heavy 3-Position Power Clean Complex (High-Low-Floor) Conditioning: 18-15-12-9-6-3 Goblet...
Saturday, 4 July 2020 - Independence Day!
Coach Marty will be at the Box at 7am if anyone would like to join him for a Hero WOD (see below). Coach Vance will be at the Box from...
Friday, 3 July 2020 "Happy Independence Day Weekend"
Conditioning: 1000 Meter Row Directly Into, 3 Rounds: 8 Burpees 12 Pull-ups 16 Alternating Dumbbell Snatches (50/35) Then, 800 Meter...