Fri 10.16.15

Strength: S2O, 4×3, every 90 Seconds (start at the weight you finished with on 9.24 or 10.8)


15 Min Ladder

  • 10 Double Unders
  • 1 Rope Climb
  • 20,2…30,3….40,4

Every rd add 10 Double Unders, 1 RC

*record score after 15 minutes, your score should be expressed as two numbers (example 80 DU, 6 RC…. 7RC, 64/80 DU)

1 min rest

3 Rounds – 10 min cap

  • 8 Left D Snatch (50/35)
  • 8 Right D Snatch
  • 1 Min Max Burpees
  • 1 Min Rest

*Score is the 3 rounds of max burpees expressed as three separate numbers

IMG_3630 IMG_3631

Box News:

  • In trying to make the Box the place for all of your fitness needs, Josh will be hosting a Barbell Class on Thursday Nights from 6:30pm-7:30pm. This class will be solely dedicated to the Olympic Movements and building strength associated with those movements (clean, jerk, snatch).  This Barbell Class is in the experimental phase for the month of October (10/8, 10/15, 10/22, 10/29); the future, in terms of cost/additional classes, is to be determined moving forward. Sign up online like usual. Class size is strictly registered to 8 people. There will not be a waitlist offered. We ask that you do not put us in the situation to overpack class. I hope we can gain interest and really make this class something special. 
    • P.S. – As of now, Josh is doing this on his own free will so if he needs to cancel class due to an emergency or work conflict then class will be canceled for that day. Look at this as an opportunity to improve your Olympic Lifts with someone who purely wants to help out. Appreciate the process! 


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