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Monday, December 1st

Performance is in red, Competition is in blue, Accessory work is in orange Strength: A) Every 90 seconds, for 6 minutes (4 sets): Goblet squats x 10-15 reps B) Every 90 seconds, for 6 minutes (4 sets): Seated Dumbbell press x 10-12 reps C)Every 3...

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Friday, November 28th

Performance is in red, Competition is in blue, Accessory Work is in orange,  Strength: A) Every 2 minutes, for 6 minutes: Good Morning × 10 reps  B) Every 2 minutes, for 6 minutes: Romanian deadlift – 12 reps, 10 reps, 8 reps WOD 1: For time...

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Monday, November 24th

Box Brief: Thanksgiving 7am and 9am class. No afternoon classes.   Register for the Oregon Winter Games today! Fitness is in red, Performance is in blue, Accessory Work is in orange. Optional Conditioning is in pink Strength: A)Every 2 minutes...

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Friday, November 21st

Box Brief: Thanksgiving 7am and 9am class. Bring a friend! Performance is in red, Competition is in blue, Accessory work is in orange. Strength: A) Every 2 minutes, for 12 minutes (6 sets): Back squat x 1 rep – build to a 1RM – film and post if...

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Tuesday, November 18th

Performance is in red, Competition is in blue, Accessory work is in orange. Strength: A) On the minute, for 14 minutes: Even – Box jump (step down)  x3 – for height  Odd – 30 second chin-over bar hold B) Every 2 minutes, for 10 minutes (5 sets)...

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Monday, November 17th

Performance is in red, Competition is in blue, Accessory Work is in orange, Optional Conditioning is in pink. Strength: A) Every 3 minutes, for 12 minutes (4 sets):  Back squat x 8 reps (Go heavier than the sets of 12 from last week) B) Every 2...

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Friday, November 14th

Performance is in red, Competition is in blue, Accessory Work is in Orange Strength: A) Every 2 minutes, for 8 minutes (4 sets): Deadlift x 3 reps– (build from 80% of your 1 RM. Work to a maximal set of 3)  B) On the minute, for 10 minute (5 sets...

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