Wednesday 7.6.16

Fitness RX Fitness Level 1 Fitness Level 2 Teams of 3 AMRAP 22 7 Rope Climbs 10 Thrusters (155/105) 15 Power Cleans (155/105) 46 Calorie Row *Share Reps as Needed Teams of 3 AMRAP 22 14 Strict Pullups 10 Thrusters (135/95) 15 Power Cleans (155/105) 46 Calorie Row *Share Reps as Needed Teams of 3

Tuesday 7.5.16

Fitness RX Fitness Level 1 Fitness Level 2 WOD 21-15-9-15-21 Wallball (20/14) Box Jump Over (24/20) 200 Meter Run WOD 21-15-9-15-21 Wallball (14/10) Box Jump Over or Step Over (24/20) 200 Meter Run WOD 21-15-9-15-21 Wallball (Coaches Choice) Box Step Over (Coaches Choice) 200 Meter Run You can view our current limited and future full

Monday 7.4.16

Fitness RX Fitness Level 1 Fitness Level 2 In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.   WOD “Badger” 3 Rounds 30 Squat Cleans (95,65) 30 Pull-ups 800m Run   *Unless you can do 10-15 unbroken pull ups, you should be

Saturday 7.2.16

Fitness RX Fitness Level 1 Fitness Level 2 WOD 21-15-9 Handstand Push Up Ring Dip Push Up WOD 21-15-9 Pike Handstand Push Up Ring Dip Push Up WOD 3 Rounds Box Walk :30 sec 15 Box Dips 15 Push Ups

Friday 7.1.16

Fitness RX Fitness Level 1 Fitness Level 2 WOD “Nancy” 5 Rounds 400 Meter Run 15 Overhead Squats (95/65) WOD 5 Rounds 400 Meter Run 15 Overhead Squats (75/55) WOD 5 Rounds 400 Meter Run 15 Overhead Squats (Coaches Choice) You can view our current schedule on our Box Calendar and Registration Board. You can

Thursday 6.30.16

Fitness RX Fitness Level 1 Fitness Level 2 WOD On the 2 Minute for 20 Minutes 3 Muscle Ups 5 Power Cleans (185/135) 7 Burpees WOD On the 2 Minute for 20 Minutes 3 C2B Pull-Ups or Pull-Ups 3 Ring Dips 5 Power Cleans (135/95) 7 Burpees WOD On the 2 Minute for 20 Minutes

Wednesday 6.29.16

Fitness RX Fitness Level 1 Fitness Level 2 Weightlifting Build to a 1 Rep Heavy Deadlift WOD On The Minute for 12 Minutes 8 Romanian Deadlifts (RDL) :40 Plank Hold 40 Double Unders Weightlifting Build to a 1 Rep Heavy Deadlift WOD On The Minute for 12 Minutes 8 Romanian Deadlifts (RDL) :40 Plank Hold

Tuesday 6.28.16

Fitness RX Fitness Level 1 Fitness Level 2 WOD Bench for Max Reps (1 attempt at each weight) 225/155 185/135 155/105 135/95 95/65 Following Each Max Set Complete a Max Set of Strict Pull-Up WOD Bench for Max Reps (1 attempt at each weight) 185/135 155/105 135/95 95/65 45/35 Following Each Max Set Complete a

Monday 6.27.16

Fitness RX Fitness Level 1 Fitness Level 2 WOD “Fight Gone Bad” 3 Rounds: 1:00 – Wallballs (20/14) 1:00 – Sumo Deadlift High Pulls (75/55) 1:00 – Box Jumps (20″) 1:00 – Push Presses (75/55) 1:00 – Row for Calories 1:00 – Rest WOD 3 Rounds: 1:00 – Wallballs (Coaches Choice) 1:00 – Sumo Deadlift