2-13-17

2-13-17

*Announcing the BELTWAY OPEN!!!* *We received a lot of positive feedback on the idea of doing an Open for just us at the Box and we are rolling with it! *We want everyone in the Box to feel as though their hard work, determination and entry into...

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2-10-17

2-10-17

WARM-UP 8Mins Max 2 Sets -200M Run -25′ Inch Worm -25′ Alternating Lunge -50′ Alternating Frankenstein Kicks     “THE HERO HOPPER!!!” -This is one of our final weeks of prepping and getting used to the...

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2-9-17

2-9-17

WARM-UP -2min Ankle Stretch -2min Side to Side Deep Squat Stretch -2min Row -2min Alternating Deep Lunges       STRENGTH -20MINS to Find Your 1RM Back Squat *Load much like we did for the several weeks of our Cycle with 5-4-3-2...

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2-8-17

2-8-17

WARM-UP 3 Sets -60sec Row or Bike -100M Overhead Plate Walk -30sec Dead Hang Stretch       STRENGTH 20Min Rotation *Reps are less so try to go harder by more weight or deficits! *Pick one of the exercises below from each column...

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2-7-17

2-7-17

WARM-UP On a Running Clock Perform 3 Sets: -30secs Hand Plank Alternating Shoulder Taps -30secs Deep Stretch Mountain Climbers -30sec Wide Stance Air Squats -30secs Russian KB Swings (light to moderate) *On the squats go a little bit wider than...

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2-6-17

2-6-17

WARM-UP 2 Sets -Row 250M -10 Empty Power Snatches -15 Push-Ups       SUPERBOWL WINNERS WOD!!! 5 Rounds -12 Power Snatches -12 Burpees -62 Double Unders   RX-95/65 RX+115/75 *5 Rounds for 4 Quarters + Overtime 🙂 *12 reps on PS...

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2-3-17

2-3-17

WARM-UP 8Mins Partner Rowling *Loser does 3 burpees     OPEN Tester “Death By” Dumbbells WOD RX 0:00 to 4:00Mins 2 Rounds -5 DB Power Cleans -10 DB Lunges -5 HSPU   4:00 to 8:00Mins 2 Rounds -6 DB Power Cleans -12 DB...

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2-2-17

2-2-17

WARM-UP 2Min Leaned Back Ankle Stretch 2Min Deep Side to Side Squat Stretch 2Mins of Lunges 2Mins of Air Squats 200M Run     STRENGTH Back Squats EMOM-every 2mins for 18mins 1st Set- 5 reps 2nd Set- 4 reps 3rd Set- 3 reps 4th Set- 2...

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2-1-17

2-1-17

Warm-Up 2 Sets -50M Butt Kickers -50M Alternating High Kicks -100M Jog -15 Explosive PVC Pipe Jump Overs       Conditioning Work On a Running Clock: 0:00 to 5:00 RX-750M Row (M)/ 650M Row (F) RX+1000M Row (M)/ 900M Row (F)...

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1-31-17

1-31-17

WARM-UP 8mins -Class Team Relay Balance  Disc Ball Sprints 🙂       STRENGTH 20Min Rotation *(Aim to improve on last weeks reps/distance and 1 more set than last week) *Reps are less so try to go heavier as well! *Pick one of the...

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1-30-17

1-30-17

WARM-UP 8Mins -5 PVC Pass Thrus + Overhead Squat -5 Power Cleans -5 Front Squats -5 Strict Presses -5 Push Jerks -60sec Bike or 200M Run         WOD On a Running Clock: 0:00 to 12:00 -30 Squat Clean and Jerks RX-135/95 RX+...

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1-27-17

1-27-17

DONT FORGET EVERYONE HAPPY HOUR IS AT 6:30PM TONIGHT!!! -NO 6:30PM CLASS -BRING WHATEVER DRINKS/FINGER FOODS YOU WOULD LIKE! -WE WILL BE PLAYING SOME GAMES AND GRILLING!     WARM-UP -300M Row or 18Cal Bike @70% Intensity -10 Barbell...

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