Grip and Rip

“Row, Run, Repeat”
For Time:
1k Row/2K Bike
800m Run
800m Row/1600m Bike
600m Run
600m Row/1200m Bike
400m Run
400m Row/800m Bike
300m Run
200m Row/400m Bike
200m Run

WOD Guidance:
Spring has sprung and now it’s time to run!
Honestly it’s probably a good idea to buy some new running shoes.
So lace em up tight and let’s have a blast!

Box Brief:
Today 4/18 – LAST DAY TO PRE-ORDER 24 HEROES TEE/TANK!
24 Heroes Event – Saturday, May 18th – Sunday May 19th – Click HERE for all details

Looks Good, Feel Good Class!
When: Saturday, April 27th @ 7:00 AM – 8:00 AM at TILT Southboro
Click HERE for all details

Pop-Up Yoga
Sunday, April 28th at 8am @ TILT Waltham.

Did you know Dunder Mifflin not only has a basketball team but they also have a CrossFit team as well? Ask Dan how to join!

“Ride the Lightning”
For Time:
150 KBS @ 53/35
*Every Time You Break 5 Burpees*

WOD Guidance:
Wednesday
“Flash before my eyes
Now it’s time to die
Burning in my Brain
I can feel the flame”

Box Brief
Tomorrow 4/18 – LAST DAY TO PRE-ORDER 24 HEROES TEE/TANK!
24 Heroes Event – Saturday, May 18th – Sunday May 19th – Click HERE for all details

Looks Good, Feel Good Class!
When: Saturday, April 27th @ 7:00 AM – 8:00 AM at TILT Southboro
Click HERE for all details

Pop-Up Yoga
Sunday, April 28th at 8am @ TILT Waltham.

Sandeep loves a good pull-up day!

“Press Express”
3 Rounds Of:
10 Strict Chest To Bar
20 Hand Release Push-Ups
30 DB Front Rack Step Back Lunges
#= 35’s/25’s

WOD Guidance:
Good ol’ Press Express! Almost as good as Kinkos…I can still smell the ink and paper…speaking of ink and paper if there was going to be headline after todays workout it would read “Man/woman walks through door sideways after experiencing extreme pump from totally awesome and fabulous workout”.

Box Brief:
24 Heroes Event – Saturday, May 18th – Sunday May 19th – Click HERE for all details *Pre-order a fundraiser T-shirt or Tank at the front desk! All proceeds will be donated to the event.

Paulo placed his bets on the “over” the pull-up bar

“Over Under”
Every :90 x 10 Sets
2 Squat Cleans

Then…

AMRAP 7
7 Squat Cleans @ 95/65
49 Double Unders

WOD Guidance:
Monday
I know nothing about sports better…truly don’t know what over under means…fortunately I know a lot about squat cleans! So much so that I know how much this workout is going to totally rock your socks today! Lifting heavy and then lifting light…what could better?!?!

Box Brief:
Marathon Monday April 15th Only 4:30pm and 5:30pm classes will be held today. All morning classes will be canceled. 24 Heroes Event – Saturday, May 18th – Sunday May 19th – Click HERE for all details *Pre-order a fundraiser T-shirt or Tank at the front desk! All proceeds will be donated to the event.

Joe Knows C2B!

“Any Given Saturday”
Teams Of 2
For Time:
1200m Run
50 Synchro Burpees
800m Run
40 Synchro Burpees
400m Run
30 Synchro Burpees
30 Deadlifts @ 225/155
400m Run
40 Deadlifts
800m Run
50 Deadlifts
1200m Run
(Break The Runs Into 200m Sections,
Split Deadlift Reps Evenly)

WOD Guidance:
Any Given Sunday…not a top five sports movie…Remember the Titans…elite! Either way today you’ll need to use good communication and team work to make it happen with your partner.

Box Brief
Marathon Monday April 15th
Only 4:30pm and 5:30pm classes will be held today.
All morning classes will be canceled.

24 Heroes Event – Saturday, May 18th – Sunday May 19th – Click HERE for all details
*Pre-order a fundraiser T-shirt or Tank at the front desk! All proceeds will be donated to the event.

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

“Randy”
15 Minute Clock:
Build To A Heavy Complex Of
1 High Hang Power Snatch
1 Hang Power Snatch
1 Overhead Squat

Then…

For Time:
75 Power Snatches @ 75/55

WOD Guidance:
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Box Brief
Marathon Monday April 15th
Only 4:30pm and 5:30pm classes will be held today.
All morning classes will be canceled.

24 Heroes Event – Saturday, May 18th – Sunday May 19th – Click HERE for all details
*Pre-order a fundraiser T-shirt or Tank at the front desk! All proceeds will be donated to the event.

Celia!

“Captain Kirk”
Teams Of 2
30 Minute Clock:
5/10/15/20
Calorie Bike
*When You Finish The Set Of 20,
Go Back To The Set Of 5*

WOD Guidance:
Shatner is the OG Kirk and you cannot change my mind…my fav episode “Trouble with Tribbles”.
Today say bye bye to your leggies and your lungies!

Box Brief
Marathon Monday April 15th
Only 4:30pm and 5:30pm classes will be held today.
All morning classes will be canceled.

24 Heroes Event – Saturday, May 18th – Sunday May 19th – Click HERE for all details
*Pre-order a fundraiser T-shirt or Tank at the front desk! All proceeds will be donated to the event.

Strap up, it’s benchmark day!

“Jackie”
For Time:
1000m Row
50 Thrusters @ 45/35
30 Pull-Ups

WOD Guidance:
My #1 Jackie Chan movie…Rumble in the Bronx…so good.

When you row today pull the handle underneath your chest and let your elbows track back like you’re elbowing two bad guys at the same time like Jackie Chan does in Rumble in the Bronx…snap!

Big things to keep in mind today…
1 – Don’t PR your 1k
2 – Big sets on the thrusters
3 – Hold on to the pull-up bar

Box Brief
Marathon Monday April 15th
Only 4:30pm and 5:30pm classes will be held today.
All morning classes will be canceled.

24 Heroes Event – Saturday, May 18th – Sunday May 19th – Click HERE for all details
*Pre-order a fundraiser T-shirt or Tank at the front desk! All proceeds will be donated to the event.

Dave!

“Tricenarian”
Every 2:00 For 30 Minutes
30 Double Unders
Power Cleans

*Minutes 0-10 3 Power Cleans,
Minutes 10-20 2 Power Cleans,
Minutes 20-30 1 Power Clean*

WOD Guidance:
This workout is named after someone in their 30s…coming from someone in their 30s this name reminds me of triceratops which is still a top five dinosaur for me even in my 30s…

Today lift something heavy and find a modification on the doubles that lets your move and groove and roar like a dino…although we really don’t know for sure if they roared or didn’t all have feathers….odd.

Box Brief
Marathon Monday April 15th
Only 4:30pm and 5:30pm classes will be held today.
All morning classes will be canceled.

24 Heroes Event – Saturday, May 18th – Sunday May 19th – Click HERE for all details
*Pre-order a fundraiser T-shirt or Tank at the front desk! All proceeds will be donated to the event.

Don’t worry, Dave is on top of things!

“Eleni”
AMRAP 20
400m Run
21 KB Swings @ 53/35
12 Toes To Bar

Box Brief
Marathon Monday April 15th
Only 4:30pm and 5:30pm classes will be held today.
All morning classes will be canceled.

24 Heroes Event – Saturday, May 18th – Sunday May 19th – Click HERE for all details
*Pre-order a fundraiser T-shirt or Tank at the front desk! All proceeds will be donated to the event.