Box News- Newsletter PLEASE READ
November 2017.pdf ..........in case you missed it.
Sharing and Caring Charity Wod! Reminder: Adult only class at 7am, and then open to all Family/ parent/ child wods at the 8,9,10,& 11am. We will have Hotdogs, chips, and drinks severed from 10am-noon. If you have yet to pick up your shirt(s) they are in. All donations will be going to Sharing and Caring and are greatly appreciated!
*South WOD see below
"Sharing IS Caring"
fight gone bad style partner wod
3-5 Rounds of:
Medball Squat Cleans 20/14
OH Lunge w/ Plate 45/25
Medball Sit ups (partners will work together on this one)
Box Jump up and overs 24/20
* In this workout you and your partner will move through each of the 5 stations. Partner 1 will work 30 seconds then partner 2 will work the next 30 seconds. After each minute, partners will rotate to the next movement. The clock does not stop between exercises. After the 5 min round, athletes will get exactly 1 min rest before repeating. Score will be total reps for each movement.
Kids wod will be the same but scaled back a little.
PLEASE BE PATIENT AS THE CLASSES WILL PROBABLY BE A LITTLE CHAOTIC AND CROWDED. EXPECT DELAYS AND REMEMBER THE CAUSE.
2 Person Teams. Only one athlete at a time.
Complete as many rounds in 30 minutes as you can of:
275/205 pound Deadlift, 5 reps
9 Box jumps, 24/20inch box