Friday 4/1

Wod 

3 RFT 

15 power cleans 135/95

15 shoulder to overhead

NBCF competitors

155/105

Thursday 3/31

2 RFT 

400m run

50 wallball 20/14

400m run

50 walking lunge with med ball

Wednesday 3/30

Don't avoid, trust the process.. There is a reason

5 RFT 

30' Handstand walk or 30 sec HS hold 

10 strict ring rows

20 abmat sit ups

30 SDHP 45/35

Tuesday 3/29

WOD 

Tabata -- 10 intervals each, alternating

1: KBS 53/35

2: Box jumps 24/20

NBCF competitors

70/53

30/24

Monday 3/28

Amrap 12 - partners

10 thrusters 95/65

10 pull ups

Alternate completed rounds

Friday 3/25

"Open 16.5"

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Step up to the challenge!

Box notes:

We are taking donations all this week and at our Friday Night Lights to help Trichel Watts and her family rebuild from the recent flood. Anything you can give is greatly appreciated!! Drop it off with a coach or bring it Friday night!

This Friday, Good Friday, we will only be open from 8:00-11:00 in the morning and  then at 5:00 - 6:00pm and then at 6:30 for Friday Night Lights. Come during one of those times to workout or get judged for 16.5!!

Thursday 3/24

WOD

3 RFT 

15 ground to overhead 45/25 plate

30 abmat sit ups

200m farmers carry 53/35

Box notes:

We are taking donations all this week and at our Friday Night Lights to help Trichel Watts and her family rebuild from the recent flood. Anything you can give is greatly appreciated!! Drop it off with a coach or bring it Friday night!

This Friday, Good Friday, we will only be open from 8:00-11:00 in the morning and  then at 6:00pm for Friday Night Lights. Come during one of those times to workout or get judged for 16.5!!

Wednesday 3/23

Amrap 15

400m run

21 target burpees

Box notes:

We are taking donations all this week and at our Friday Night Lights to help Trichel Watts and her family rebuild from the recent flood. Anything you can give is greatly appreciated!! Drop it off with a coach or bring it Friday night!

This Friday, Good Friday, we will only be open from 8:00-11:00 in the morning and  then at 6:00pm for Friday Night Lights. Come during one of those times to workout or get judged for 16.5!!

Tuesday 3/22

5 RFT 

10 hang power cleans 135/95

7 T2B

30 Double unders

NBCF competitors

155/105

15 T2B

Monday 3/21

Amrap 13

25 KBS 53/35

25 Goblet squats 53/35

25 Hand release push ups

400m run

Or 

16.4 redo

Friday 3/18

"Open 16.4"

Amrap 13

55 deadlifts 225/155

55 wallballs 20/14

55 cal row

55 hspu

Thursday 3/17

"Bring a Friend Day"

Grab someone or come try us out, classes are free all day!!

Reminder: no 6:30 class tonight

For Time - with a partner

1600m run 

150 KBS 53/35

150 sit ups

100m walking lunge

Split reps as desired, one person working at a time

Wednesday 3/16

For time: 

25 Burpee To Target Above Max Reaches 

-- then --

3 rounds of: 

40 Air Squats 

20 Push Press, 95/65 lbs 

-- then -- 

25 Burpee To Target Above Max Reaches

Tuesday 3/15

4 RFT

Shuttle Run, 200 m 

15 Barbell Bent Over Row (Supinated Grip) 115/75 lbs 

15 Box Jumps, 24/20 in

Monday 3/14

AMRAP 7 mins

10 Hang Power Snatches, 95/65 lbs 

10 Push-up (hand release)

Friday 3/11

Open 16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Thursday 3/10

Tabata - 8 intervals each

Mountain climbers

Walking lunge

Sit ups

Ring rows

Score is the least number of reps performed in any of the 8 intervals for each exercise

Box notes: 

Come watch the Open announcement at 7:00pm!

No 6:30 class tonight!

Wednesday 3/9

WOD

For Time

30 cal row

45 hand release push ups

60 sumo deadlift high pull 53/35

75 wallballs

Tuesday 3/8

WOD 

20-16-12-8

Alternating DB snatch 50/30 

Pull ups 

NBCF competitors

70/45

C2B

Monday 3/7

WOD

Amrap 8

9 burpees

7 deadlift 135/95

5 front squats

Or 

16.2 redo

Box notes:

Remember all scores must be submitted before 7:00pm, no scores will be allowed at 7:00pm or later

16.3 is released this week, schedule will remain the same. Let's get ready for another round of Friday Night Lights!!

Friday 3/4

"Open 16.2"

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

g on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb

Thursday 3/3

"Bring a Friend Day"

Team of 2-3

6 RFT 

15/12 cal row

20 air squats

10 hand release push ups

*funnel style, each member will complete 6 rounds

Come watch the Open announcement at 7:00pm!

No 6:30 class tonight!

Wednesday 3/2

WOD

For time

800m run

50 push press 115/75 

200m farmers carry 53/35

800m run

NBCF competitors 

135/95