July 2014

Thursday Workout Of the Day LIFT Snatch Balance 3 @ 40% 1RM 3 @ 50% 3 @ 60% 2 @ 70% 2 @ 80% 2 @ 85% WOD 12min AMRAP 12 Overhead Squats (50% 1RM) 12 Bar Facing Burpees 12 Overhead Stationary Lunges 200m Run/Row (alternating) BUY OUT 10 Sotts Press

Tuesday Workout Of the Day LIFT Clean Pull 5×3 @ 105% 1RM Clean WOD 12min AMRAP 25 Situps 25 Supermans 25 Double Unders 400 Run

A year ago today, we had our grand opening. Can’t thank you guys enough for all the support! It’s been an amazing year. Thank you to everyone who helped make it possible! Monday Workout Of the Day LIFT Press 5×3 @ 85% BUY IN 60sec Handstand Hold WOD 7min AMRAP 2 Handstand Pushups 4 Box

Sunday Workout Of the Day LIFT Front Squat 3×5 WOD 3 Rounds, 1min each: 1. Front Rack Lunges (75/55) 2. Situps 3. Row (calories) 4. Goblet Squats (50/35) 5. Rest

Thanks to everyone who made this first year possible: our family, our friends, and all of our athletes! The box would not be where it is today without you! We would love to see you at the celebration tomorrow between 12 and 6 or later in the evening for a drink! Saturday Workout Of the

Friday Workout Of the Day LIFT Bench 5×5 @80% WOD 10min AMRAP 5 Knees to Elbows 10 Pushups 200m Run

Tuesday Workout Of the Day LIFT Clean 3×3 @75 %, 3×2 @85% WOD 21-18-15-12-9 Power Cleans (50% 1RM) Dips