January at the Box….

IMG_0245

Dynamic warm up 
 
Group warm up 
 
Banded shoulder warm up 
50 heavy Russians 
 
Emom for 10 minutes 
Snatch lift off 3 sec floor to knee 
Snatch high  pull 
Snatch 
 
 
Wod 
27-21-15-9 reps for time of:
Row (calories)
Wall ball 20/14 
 
Mad mobi 
Shoulder bully 
Pigeon 
Hamstring up n over 
Knee on the wall
Press ups 

Good Luck Brooklin

Brook box jump

Wishing Brooklin  Smith 

GOOD LUCK

as she heads to Miami this weekend for Wodapalooza!

 

OTHER NEWS

Saturday

9:30am – Free Community Workout

 

Sunday

10:30 – 12:00

Muscle Up Seminar continues for Members

  • You can still attend even if you missed the first one!

 

Today’s Workout