Scott

American Dream
AMRAP 20
Up Ladder
1/1, 2/2, 3/3…
Power Clean 
Ring Dip/Pull-up
Sit-up

WOD Guidance
There will be a point in this workout where you will hit a limit on your ring dip and push-up. Once you hit that number, continue to hit that number every round without ascending. Don’t necessarily worry about getting everything done in the first 5 minutes. This workout is heavy on the volume and even heavier on the fun.

 QOD
What is your one stop in the food court at the mall?

Box Brief

Check out our News Tab to get to know our member of the month John!

Please remember to check into class when arriving at the gym on the front desk tablets or on your Triib app.

Caribou Lou
50-40-30-20-10
Calories
500m – 400m – 300m – 200m – 100m
Run

WOD Guidance
Start out with a steady effort and pick up your pace during the second half the workout.
Sustainable is key in the beginning. Save your gas for the finish.

 QOD
What is one store you always went into when you went to the mall?

Box Brief

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Please remember to check into class when arriving at the gym on the front desk tablets or on your Triib app.

Korey!

WLW
3 sets – 7 Front Squats
3 sets – 5 Tempo Front Squats
3 sets – 3 Pause Front Squats
3 Super sets –
A) 30 second front rack hold (heaviest weight from day)
B) 20 Weighted Sit-Ups (DB Behind Head, 20#/15#)

WOD Guidance
You can ascend in weight or hold weight across.
Today we are looking to maintain and sustain the mechanics of the Front Squat even when ascending in weight.
The post lift accessory will be completed with a partner.

 QOD
What is one vegetable that does not belong in a salad?

Box Brief

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Please remember to check into class when arriving at the gym on the front desk tablets or on your Triib app.

Forrest!

Three Dog Night
AMRAP 5 x 3
200 Meter Farmers Carry Buy-In
10 DB Hang Power Cleans
10 DB Push-ups
Rest 2:00 Between Rounds

WOD Guidance
This is a grip heavy workout.
Pick a weight for you carry you can go with 1-2 breaks over the 200m or take down the distance to 100m.
The DB push-ups are at a deficit making them more challenging. A traditional push-up is a great sub in.

 QOD
What is one line from a movie you would put on a shirt?

Box Brief

Check out our News Tab to get to know our member of the month John!

Please remember to check into class when arriving at the gym on the front desk tablets or on your Triib app.

Jack!

5 Rounds:
10 Deadlifts @ 50/35
10 Box Jumps
10 Front Squats @ 50/35
10 Burpees

WOD Guidance
This should be a sustainable effort throughout.
Deadlifts and Front Squats should be completed in one set.

 QOD
What is one restaurant you wish was all you can eat?

Box Brief

Check out our News Tab to get to know our member of the month John!

Please remember to check into class when arriving at the gym on the front desk tablets or on your Triib app.

Jen and Kerri

Seven Minutes in Heaven 
AMRAP 7
2/2 4/4 6/6…
DB Snatch
Toes to Bar

Rest 3 min

AMRAP 7
2/2 4/4 6/6…
DB HPC+J
Pull-ups

WOD Guidance
Alternate DB Snatches and DB HPC+J.
At some point the TTB and Pull-ups can be capped at a certain number.

 QOD
One YouTube video that will always make you laugh.

Box Brief

Check out our News Tab to get to know our member of the month John!

Please remember to check into class when arriving at the gym on the front desk tablets or on your Triib app.

Biker Gang

Adventures in Dentistry
OT2:30 x 12
400m Run/Row or 800m Bike

WOD Guidance
This workout is all about finding a steady pace. If we’re on a rower, bike, or run then we can guarantee ourselves about 40 seconds of rest. Modify the distance to achieve your rest.

 QOD
Hot or cold cider?

Box Brief

Check out our News Tab to get to know our member of the month John!

Please remember to check into class when arriving at the gym on the front desk tablets or on your Triib app.

Chris!

WOD Guidance
Build in load or hold weight across.
The weight is dictated by your overhead movement.
Use today as a technique day to add to your weightlifting arsenal.

 QOD
Favorite spooky activity?

Box Brief

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Please remember to check into class when arriving at the gym on the front desk tablets or on your Triib app.

30-20-10-10-20-30
Goblet Squat
15-10-5-5-10-15
Burpee Box Jump

WOD Guidance
Aim to use a heavier KB for your squats and hold on to bigger sets.
Pace your Burpee Box Jumps.

 QOD
What movie sequel is better than the original?

Box Brief

Check out our News Tab to get to know our member of the month John!

Please remember to check into class when arriving at the gym on the front desk tablets or on your Triib app.

Apache
5 Rounds not for Time:
:30 Bar Hang
10 Strict Pull-ups
10 Power Cleans

WOD Guidance
Sub in a ring hold for a bar hang.
Pick a challenging strict pulling option.
DB weight should be challenging.

 QOD
Your best Jack-O Lantern design?

Box Brief

Check out our News Tab to get to know our member of the month for September, John!

Please remember to check into class when arriving at the gym on the front desk tablets or on your Triib app.