2 session times today: 4:15 & 5:30 pm 5 rounds for time of: SUMO DEADLIFT HIGH PULL 30-calorie BIKE -OR- 20 calorie ROW 20 sumo deadlift high pulls 15 knees-to-elbows ♀ 65-lb barbell♂ 95-lb barbell Stimulus and Strategy:Today's workout is a longer-duration triplet with some intended grip interference. Expect to spend the most time on the bike — choose a calorie volume that allows you to finish in 3 minutes or less each round. Choose a light sumo deadlift high pull loading t

NO BOXFIT TONIGHT at 5:30 pm 8:30 am: Tabata Yoga with Lisa

For Time 100 Thrusters (135/95 lb) Rx 5 Burpees to start and at the top of every minute Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. At the top of the minute (1:00) complete another 5 burpees. Repeat each minute until 100 total thrusters are completed. Barbell Thruster Score is the total time it takes to complete all 100 thrusters. Good Score for “Kalsu” – Beginner: 22-30 minutes – Intermediate: 19-22 minutes – Advanced: 15-19 minu

8:30 am - Start your day with Movement & Mobility with Tiffany Mobility Class Wed. & Fri 8:30 am 4:15 & 5:30 PM - WOD BELOW (Everything is SCALABLE!! just get here!!) 75-50-25 reps for time of: Wall-ball shots AbMat sit-ups ROW calories ♀ 14-lb medicine ball to a 9-foot target ♂ 20-lb medicine ball to a 10-foot target

3 SESSIONS TODAY: 8:30 AM 4:15 PM 5:30 PM 5 rounds for time of: 15 box jumps 15 bench presses ♀ 95-lb barbell and a 24-inch box ♂ 135-lb barbell and a 30-inch box Stimulus and Strategy: Today, we have a spicy, fast-paced couplet. It might look easy on paper, but expect this combination to be challenging. Maintain a fast but sustainable pace on the box jumps OR step-ups to allow a bit of recovery for the next set of bench presses. Plan to complete the bench presses in 1-2 sets