8.18.19

Sunday, August 18, 2019

"You've been criticizing yourself for years and it hasn't worked. Try approving of yourself and see what happens." -- Louise Hay 

WORKOUT OF THE DAY

"Double Fist"

For Time:
500 Meter Row

12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press

1000 Meter Row

12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press

500 Meter Row

Dumbbells: (35’s/25’s)

"Double Fist"

For Time:
500 Meter Row

12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press

1000 Meter Row

12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press

500 Meter Row

Dumbbells: (35’s/25’s)

"Double Fist"

For Time:
500 Meter Row

12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press

1000 Meter Row

12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press

500 Meter Row

Dumbbells: (35’s/25’s)

Box Brief

++Save the Dates++
Grand Opening Party September 7th, 2019

8.17.19

Saturday, August 17, 2019

"Be better. Be better. Come back more prepared next year to excel at anything that's thrown at you." -- Dave Castro

WORKOUT OF THE DAY

"Nowhere fast"

Build to a Heavy Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean

METCON:
For Time:
50 Power Cleans (155/105)

On the Minute: 5 Toes to Bar

"Nowhere fast"

Build to a Heavy Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean

METCON:
For Time:
50 Power Cleans (155/105)

On the Minute: 5 Toes to Bar

"Nowhere fast"

Build to a Heavy Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean

METCON:
For Time:
50 Power Cleans (115/85)

On the Minute: 5 Toes to Bar

Box Brief

++Save the Dates++
Grand Opening Party September 7th, 2019

8.16.19

Friday, August 16, 2019

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan. This workout is in their honor.

WORKOUT OF THE DAY

"31 Heroes"

Teams of 2
AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs (15′)
11 Box Jumps (30/24)
*400 Meter Continuous Medball Run (30/20)

"31 Heroes"

Teams of 2
AMRAP 31:
8 Thrusters (135/95)
6 Rope Climbs (15′)
11 Box Jumps (30/24)
*400 Meter Continuous Medball Run (30/20)

"31 Heroes"

Teams of 2
AMRAP 31:
8 Thrusters (115/85)
6 Rope Climbs (15′)
11 Box Jumps (24/20)
*400 Meter Continuous Medball Run (20/14)

Box Brief

++Save the Dates++
Grand Opening Party September 7th, 2019

8.15.19

Thursday, August 15, 2019

"Growth begins with finding something outside of yourself and, when approached with genuine curiosity, allows for a learning opportunity and the chance to be that much better." -- Jason Khalipa

WORKOUT OF THE DAY

“Team Tosh Splash”

2 Rounds with a Partner:
250 Meter Row
500 Meter Row
750 Meter Row

Each athlete does each interval.
Rest while your partner works.

No partner? Rest 1:1

“Team Tosh Splash”

2 Rounds with a Partner:
250 Meter Row
500 Meter Row
750 Meter Row

Each athlete does each interval.
Rest while your partner works.

No partner? Rest 1:1

“Team Tosh Splash”

2 Rounds with a Partner:
250 Meter Row
500 Meter Row
750 Meter Row

Each athlete does each interval.
Rest while your partner works.

No partner? Rest 1:1

Box Brief

++Save the Dates++
Grand Opening Party September 7th, 2019

8.14.19

Wednesday, August 14, 2019

"Ideas without action aren’t ideas. They’re regrets." -- Jeff Haden

WORKOUT OF THE DAY

"Blockbuster"

AMRAP 5:
Buy-In: 50/35 Calorie Bike
Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

AMRAP 5:
Buy-In: 35/25 Calorie Bike
Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

AMRAP 5:
Buy-In: 20/15 Calorie Bike
Max Rounds of “The Chief” (175/125)

1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats

"Blockbuster"

AMRAP 5:
Buy-In: 50/35 Calorie Bike
Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

AMRAP 5:
Buy-In: 35/25 Calorie Bike
Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

AMRAP 5:
Buy-In: 20/15 Calorie Bike
Max Rounds of “The Chief” (175/125)

1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats

"Blockbuster"

AMRAP 5:
Buy-In: 50/35 Calorie Bike
Max Rounds of “The Chief” (95/65)

Rest 5 Minutes

AMRAP 5:
Buy-In: 35/25 Calorie Bike
Max Rounds of “The Chief” (115/85)

Rest 5 Minutes

AMRAP 5:
Buy-In: 20/15 Calorie Bike
Max Rounds of “The Chief” (135/95)

1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats

Box Brief

++Save the Dates++
Grand Opening Party September 7th, 2019

8.13.19

Tuesday, August 13, 2019

"A lot of people are overstressed, over-worked, undereating and overexercising because they don't feel worthy enough in their bodies to take up space." -- Dana Monsees

WORKOUT OF THE DAY

"HIP HOP"

For Time:
1 Mile Run

Directly Into…

50-40-30-20-10:
Double Unders
GHD Sit-ups

"HIP HOP"

For Time:
1 Mile Run

Directly Into…

50-40-30-20-10:
Double Unders
AbMat Sit-ups

"HIP HOP"

For Time:
1 Mile Run

Directly Into…

100-80-60-40-20
Single Unders
50-40-30-20-10:
AbMat Sit-ups

Box Brief

++Save the Dates++
Grand Opening Party September 7th, 2019

8.12.19

Monday, August 12, 2019

WEEK 2 is here and the countdown to our GRAND OPENING IS ON!!!

WORKOUT OF THE DAY

"Optimus Prime"

Deadlift
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2

METCON
AMRAP 7:
Wallballs (20/14)

On the Minute: 5 Deadlifts (225/155)

"Optimus Prime"

Deadlift
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2

METCON
AMRAP 7:
Wallballs (20/14)

On the Minute: 5 Deadlifts (225/155)

"Optimus Prime"

Deadlift
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2

METCON
AMRAP 7:
Wallballs (20/14)

On the Minute: 5 Deadlifts (185/135)

Box Brief

++Save the Dates++
Grand Opening Party September 7th, 2019

8.11.19

Day 7

Sunday, August 9, 2019

WORKOUT OF THE DAY

“Burn Sunday”

0:00 – 12:00
AMRAP 12
100m Overhead Carry R
10 Goblet Squats
100m Overhead Carry L
20 Sit-Ups

14:00 – 32:00
Every 3:00 x6
Odd
Buy In: 15 Weighted Sit-Ups
AMRAP
10 Hollow Presses R
10 Push-Up Knee to Elbow
Even
Buy In: 15 Weighted Sit-Ups
AMRAP
10 Hollow Presses L
10 Dumbbell Reverse Lunges

34:00 – 42:00
8 Min Cap
2 Rounds
200m Run W/ Dumbbell
200m Run
20 Dumbbell Snatches

“Burn Sunday”

0:00 – 12:00
AMRAP 12
100m Overhead Carry R
10 Goblet Squats
100m Overhead Carry L
20 Sit-Ups

14:00 – 32:00
Every 3:00 x6
Odd
Buy In: 15 Weighted Sit-Ups
AMRAP
10 Hollow Presses R
10 Push-Up Knee to Elbow
Even
Buy In: 15 Weighted Sit-Ups
AMRAP
10 Hollow Presses L
10 Dumbbell Reverse Lunges

34:00 – 42:00
8 Min Cap
2 Rounds
200m Run W/ Dumbbell
200m Run
20 Dumbbell Snatches

“Burn Sunday”

0:00 – 12:00
AMRAP 12
100m Overhead Carry R
10 Goblet Squats
100m Overhead Carry L
20 Sit-Ups

14:00 – 32:00
Every 3:00 x6
Odd
Buy In: 15 Weighted Sit-Ups
AMRAP
10 Hollow Presses R
10 Push-Up Knee to Elbow
Even
Buy In: 15 Weighted Sit-Ups
AMRAP
10 Hollow Presses L
10 Dumbbell Reverse Lunges

34:00 – 42:00
8 Min Cap
2 Rounds
200m Run W/ Dumbbell
200m Run
20 Dumbbell Snatches

Box Brief

++Save the Dates++
Grand Opening Party September 7th, 2019

8.10.19

Day 6

Saturday, August 10, 2019

WORKOUT OF THE DAY

"MONKEY BUSINESS"

4 Rounds:
400 Meter Run
20 Dumbbell Hang Clean and Jerks (50/35)
15 Pull-ups

"MONKEY BUSINESS"

4 Rounds:
400 Meter Run
20 Dumbbell Hang Clean and Jerks (50/35)
15 Pull-ups

"MONKEY BUSINESS"

4 Rounds:
400 Meter Run
20 Dumbbell Hang Clean and Jerks (35/25)
15 Pull-ups

Box Brief

FIRST PARTNER WOD TODAY AT 11am. FREE FOR MEMBERS TO BRING GUESTS!!! COME CHECK US OUT.

++Save the Dates++
Grand Opening Party September 7th, 2019

8.8.19

Day 5

Friday, August 9, 2019

WORKOUT OF THE DAY

"ROCKET POWER"

Build to a Heavy Complex:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch

For Time:
21 Lateral Barbell Burpees
21 Power Snatches 
15 Lateral Barbell Burpees
15 Overhead Squats 
9 Lateral Barbell Burpees
9 Squat Snatches Barbell: 115/85

"ROCKET POWER"

Build to a Heavy Complex:
2 Power Snatches
1 Overhead Squat

For Time:
21 Lateral Barbell Burpees
21 Power Snatches 
15 Lateral Barbell Burpees
15 Overhead Squats 
9 Lateral Barbell Burpees
9 Power Snatches Barbell: 115/85

"ROCKET POWER"

Build to a Heavy Complex:
2 Power Snatches
1 Overhead Squat

For Time:
21 Lateral Barbell Burpees
21 Power Snatches 
15 Lateral Barbell Burpees
15 Overhead Squats 
9 Lateral Barbell Burpees
9 Power Snatches Barbell: 95/65

Box Brief

++Save the Dates++
Grand Opening Party September 7th, 2019

8.8.19

Day 4!

Thursday, August 8, 2019

WORKOUT OF THE DAY

"March Madness"

3 Rounds:
25 AbMat Sit-ups
150 Meter Front Rack Dumbbell Walk (35’s/25’s)
25 AbMat Sit-ups
15 Front Squats (115/85)

"March Madness"

3 Rounds:
25 AbMat Sit-ups
150 Meter Front Rack Dumbbell Walk (35’s/25’s)
25 AbMat Sit-ups
15 Front Squats (115/85)

"March Madness"

3 Rounds:
25 AbMat Sit-ups
150 Meter Front Rack Dumbbell Walk (35’s/25’s)
25 AbMat Sit-ups
15 Front Squats (115/85)

Box Brief

++Save the Dates++
Grand Opening Party September 7th, 2019

8.7.19

Day 3!

Wednesday, August 7, 2019

WORKOUT OF THE DAY

“Assault on DT”

5 Rounds:
200 Meter Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 135/95

“Assault on DT”

5 Rounds:
200 Meter Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 135/95

“Assault on DT”

5 Rounds:
200 Meter Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 95/65

Box Brief

++Save the Dates++
Grand Opening Party September 7th, 2019

8.6.19

Day 2!

Tuesday, August 6, 2019

WORKOUT OF THE DAY

"Cool WHip"

3 Rounds:
21/15 Calorie Row
75 Double Unders

Directly Into…

3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees

"COOL WHIP"

3 Rounds:
21/15 Calorie Row
75 Double Unders

Directly Into…

3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees

"COOL WHIP"

3 Rounds:
21/15 Calorie Row
120 Single Unders

Directly Into…

3 Rounds:
20 Dumbbell Snatches (35/25)
12 Lateral Dumbbell Burpees

Box Brief

++Save the Dates++
Grand Opening Party September 7th, 2019