Friday & the Weekend; Oct 17-19

Friday & the Weekend; Oct 17-19

This weekend at the box!

Regular Training Schedule all weekend…plus our BONUS Classes!

1. TEAM High Voltage on Saturday at 1pm!

2. Skillz Class this Sunday at 11am after the Energizer at 10am.

Come work on your bodyweight ninja skillz with Coaches Dan & House!

Included in everyone’s membership!

3. Daycare is POPPIN’ – bring the kiddies this Saturday 8am-11am [make sure you’ve reserved first please!]

And coming next Friday night…Barbells for Boobs & Halloween Party!

No 5:30/6:30pm class.

Heats will begin at 6pm with a BBQ & ‘drinks’ after!

Each year we do the Barbell for Boobs WOD ‘Grace’;

30 Clean & Jerks for time.

More details to come Monday – but get ready for next Friday Night!


Friday’s Training;


Skill: Warm Up & Get Ready!

Benchmark WOD;


100 reps of each for time;

Pull Ups

Push Ups

Sit Ups


Fitness; 50 50 75 100

Performance as rx’d

Sport; CtB Pull Ups remaining is rx’d

MAP; 7:30am every Friday! 

6 min on 2 min off x4 sets;


5x Pull Ups

10x Push Ups

15x Sit Ups

20x Squats