Month: June 2018

Box Brief: Kids Summer Strength & Conditioning – Registration Open This Weekend: Quarterly InBody Scans + Re-test, Bring A Friend Strength Hang Power Snatch (6×3 @ 70%) Complete as EMOM 12 ODD Minutes: Hang Power Snatch x 3 @70% EVEN Minutes: Bottoms-up KB Carry x 50 ft. each arm Intent: Week 1 of Speed work […]

Box Brief: SUMMER SOLSTICE 6/23-6/24 Bring A Friend Weekend 6/23 Wayne & 6/24 Ardmore Quarterly Scans and Baseline Metcon 4 Rounds: 3:00 On/1:00 Off 200m Run w/Ball 15 Push Ups *Max Ball Slams In Time Left *Rest 2:00 4 Rounds: 3:00 On/1:00 Off 20 Calorie Bike or Rower 15 Sit-ups *Max Ring Rows In Time […]

Box Brief: Kids Summer Strength & Conditioning – Registration Open This Weekend: Quarterly InBody Scans + Re-test, Bring A Friend Summer Solstice WOD #2 “2009 CF Games Regional WOD (Africa)” 10-9-8-7-6-5-4-3-2-1 Deadlifts (225,135) Burpees (5 per round) Squat Clean (135,95) *24 min time cap* Rx Div: (185,115)(115,75) Scaled Div: (135,95)(95,65) Intent: Athletes will us 1 […]

Box Brief: Kids Summer Strength & Conditioning Starts 6/21 SUMMER SOLSTICE 6/23-6/24 Bring A Friend Weekend 6/23 Wayne & 6/24 Ardmore Quarterly Scans and Baseline Metcon 25 Min Amrap 500m Run 40 Air Squats 30 Single Arm DB Push Press (15L+15R) 20 lat raises 10 burpees *Rest 2:00 Between Rounds 10 Min Amrap 30 sec […]

Box Brief: Kids Summer Strength & Conditioning – Registration Open This Weekend: Quarterly InBody Scans + Re-test, Bring A Friend Strength Close Grip Chin-up 5×5 Every 2min 5×5 100% Coach Call Options: Weighted, Bodyweight, Partner Assisted Intent: We’ll start today’s strength by performing repetition work with close-grip chin up which places stress on the biceps […]