Let’s Lift!

Weightlifting Wednesday
Snatch Waves
3 Rounds
6 Power Snatches OTM x 2
4  Power Snatches OTM x 2
2 Power Snatches OTM x 2
Rest 2 Min
WOD Guidance
Increase the dumbbell weight as the reps decrease. Option to add weight to each wave.
Box Brief
Our first Nutrition Challenge of the year begins Monday March 9th!
Signups are at the Front Desk!
Click HERE for all the details!
Our first physical challenge starts March 1st
The +1 Push-up / Pull-up Challenge
Click HERE for the details

Viola

Clown Shoes
3 Rounds
30/21 Calorie Bike or Row
25 Kettlebell Swings
20 Toes to Bar
WOD Guidance
Pace the row or bike, break the swings to save your grip on the toes to bar. Chip away at the toes to bar in small sets with short rests.
Box Brief
Our first Nutrition Challenge of the year begins Monday March 9th!
Signups are at the Front Desk!
Click HERE for all the details!
Our first physical challenge starts March 1st
The +1 Push-up / Pull-up Challenge
Click HERE for the details

Geoff

Monkey Jungle
OTM x 21
1- 10 Power Cleans
2- 10 Front Squat
3- 10 Burpee Box Jumps
WOD Guidance
Work no more than :40 on each minute. Third week we are testing OTM work on a Monday!
Box Brief
Our first Nutrition Challenge of the year begins Monday March 9th!
Signups are at the Front Desk!
Click HERE for all the details!
Our first physical challenge starts March 1st
The +1 Push-up / Pull-up Challenge
Click HERE for the details

Janis

The Tortoise
5000/4000m Row or 10,000/8,000m Bike
WOD Guidance
Pick a sustainable pace on the rower or bike for this +/- 20 min endurance test. Smooth is Fast!
Compare Times to 2/14/19
Box Brief
Our first Nutrition Challenge of the year begins Monday March 9th!
Signups are at the Front Desk!
Click HERE for all the details!
Our first physical challenge starts March 1st
The +1 Push-up / Pull-up Challenge
Click HERE for the details

When you hear today is a bodyweight bonanza…

Barbara
5 Rounds
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Air Squats
*Rest 2 Mins after each round
WOD Guidance
Choose rep numbers and loading on the movements that allow you to stay moving with small breaks.
Box Brief
Our first Nutrition Challenge of the year begins Monday March 9th!
Signups are at the Front Desk!
Click HERE for all the details!
Our first physical challenge starts March 1st
The +1 Push-up / Pull-up Challenge
Click HERE for the details

Vlad

Short Fuse
5 Rounds
1:00 Max Calorie Row
1:00 Max Calorie Bike
1:00 Max Dumbbell Box Step Ups
1:00 Rest
WOD Guidance
Aim for consistent rep totals every round. Choose dumbbells that allow you to stay moving the whole minute.
Box Brief
Tomorrow is Bring a co-worker day!

Fast Eddie

Swamp Thing
Teams of 2
AMRAP20
30 Double Unders
8 Hang Power Clean
8 Push Press
*partner completes full round then switch
WOD Guidance
Give your best double unders a shot for :30 or less. Go unbroken on the dumbbells and cheer your partner on when its their turn.
Box Brief
Big things coming for March… Stay Tuned!

CrossFit, dance move, or both? You decide.

Solar Flare
OTM x 21
1- 18/15 Calorie Row or Bike
2- 16 Power Snatch
3- 14 Burpees
WOD Guidance
Use the first round and work no longer than :40 to establish your goal repetitions for each round.
Box Brief
Who’s on their way to this month’s Committed Club!?

Jean

Iron and Grit
Teams of 2
AMRAP25
1/1/1, 2/2/2, 3/3/3..
Russian Kettlebell Swing
Box Jump
Calorie bike
WOD Guidance
Choose a Kettlebell that allows you to go unbroken through the round of 10.
Box Brief
Liked the Rowathon or missed out?! Click HERE to signup for The Cycle-a-thon to benefit a Long time Sun Life Employee Gregg Fradkin who is battling Lung Cancer.

Tiffany

Monty Pythons
10-1
Pull-up
20-2
Push-up
*15 Sit-ups after each round
WOD Guidance
Pick a pull-up and push-up you can do 10 reps of when fresh. Break the sets to avoid muscular failure.
Box Brief
Liked the Rowathon or missed out?! Click HERE to signup for The Cycle-a-thon to benefit a Long time Sun Life Employee Gregg Fradkin who is battling Lung Cancer.