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Thursday

EMOM 7 min

3 deadlifts

Followed by, 

1000m Row/bike/run

Then, 

AMRAP 4 Min 

7 wall balls

10 jumping lunges

Wednesday

Single Arm Row 4×10 (each)

Single Leg Squats 4×6 (each)

Followed by, 

8x800m Sprint

Tuesday!

Power Snatch 4×5 with 30 rest seconds between each rep

Followed by, 

EMOM 12 min

Odd: 10 Push Press

Even: 7 OHS, plank

Monday!

We hope you all had a great weekend of rest and relaxation! If you will take notice, at the gym, we have put up our new leader boards! The next few weeks we will be doing a few benchmark workouts. Make sure to record your times/weights on the white board, so that we can fill up those leader boards!

Backwards Lunges 4×6

Sideways Lunges 2×12

Followed by,

“FRAN”

21-15-9

Thrusters

Pull Ups

Friday!

Back Squat 3×10 

Followed by, 

6 rounds

50m Sandbag carry

15 air squats

50m Sandbag Carry

15 DB thrusters

Thursday – Change to the schedule! All classes on Friday are OPEN! Come for some fun exercise!

Push Press 5×5 

Followed by 

EMOM 10 min:

odd- 12 Deadlifts

even- 10 Burpees/plank

 

Wednesday –

One Arm Press 4×6 

One Arm Deadlift 4×8

Followed by, 

5k

 

 

Tuesday –

Our second session of lifters from Saturday! They all did an amazing job!

Power Cleans 3×5 (30 second rest between each rep)

Followed by, 

7 Rounds 

10 Pull Ups

10 KB Swings

25 Double Unders

 

Monday

Awesome job to everyone who participated in the College Station Weightlifting Classic this past weekend! You all are amazing! Thank you to everyone who came out to cheer on the lifters and a big thanks to everyone who came out to volunteer! If you have any sweet photos from the meet feel free to send them our way! We would love to share them on the website!

 

Backwards Lunges 4x 6 each leg

Followed by,

5 Rounds

15 Power Snatches

10 HSPU

100m Sprint

 

It’s Friday! Get Excited! (530pm Open Gym and Saturday Class is Canceled due to USAW Meet)

Hey Everyone! Our 2nd Annual College Station Weightlifting Classic USAW Meet is this weekend! In order to prepare for the meet we will be closing the 530pm open gym on Friday. If you are out and about, we would LOVE your help setting up at that time. Also, check out our volunteer sign up board, at the box!

This is an ALL DAY event, so drop in anytime! The first heat is our Women’s Heat and that will start at 8am. These ladies are so exciting to watch, you don’t want to miss these lifters! Our last heat is scheduled for 4pm. We also have a large group of youth age lifters that will start around 10am (10year olds-17year olds), this group is always so fun to watch! We are excited to see all of the lifters, lift big on Saturday! Come out to support everyone!

We will also be having a Lululemon Trunk Show (9am-noon) and Lew’s BBQ food truck will be parked outside! There will be something fun for everyone!

Sideways sled Pulls 4 each leg
Followed by, 
5 Rounds
5 Power Cleans
10 Box Jumps
50m Sprint

Thursday – (Friday 530pm class is canceled! Come help set up for the meet!)

Hey Everyone! Our 2nd Annual College Station Weightlifting Classic USAW Meet is this weekend! In order to prepare for the meet we will be closing the 530pm open gym on Friday. If you are out and about, we would LOVE your help setting up at that time. We are excited to see all of the lifters, lift big on Saturday! Come out to support the lifters! We will also be having a Lululemon Trunk Show (9am-noon) and Lew’s BBQ food truck will be parked outside! There will be something fun for everyone! 

Snatch 3×1 @ 70% 

Clean & Jerk @ 70% 

Followed by, 

Come to the box to find out ;)  

 

 

Wednesday

Hey Everyone! We need some volunteers for the College Station Weight lifting Classic USAW meet this weekend! If you are free at anytime on Saturday, email Jordan@blackboxstrength.com to help out!

Clusters 3×6 

Followed by, 

1 mile Sprint 

*If you are lifting Saturday, use today as an active recovery. Spend some time on a foam roller and the airdyne if you want to come into the gym. If not, enjoy an outdoor activity*

Tuesday – Volunteers Needed!

Hey Everyone! We need some volunteers for the College Station Weight lifting Classic USAW meet this weekend! If you are free at anytime on Saturday, email Jordan@blackboxstrength.com to help out!

Hip Clean + Jerk 2×2+2 @ 60%

Front Squat 3×3 @80%

Followed by, 

EMOM 10min

Odd: 15 DU, 10 Push Ups

Even: 10 Pull Ups, Plank

 

Monday

Remember today is our Essential Oils informational at the gym. The class will start at 10:15am!

Anyone is welcome to attend this class!  See you there!!

OPEN GYM is Closed on Friday to get ready for our USAW Meet on Saturday.  Come to the 4:30 class to get your workout in!!

Snatch with pause at the knee 2×2 60%, 3×1 70%

Back Squat 3×3 80%

Followed by, 

3 Rounds

15 Slam Balls 

50 m Sprint

15 Wall Balls 

50m Sprint

 

Friday – Essential Oils Class!

Hey Everyone! On Monday at 10:15am, we will be hosting an essential oils class at the box! Our coach, Carisse Lowy, will be leading the class! Come excited and ready to learn!

Take 15 min to find max CL/J

Followed by, 

7 Rounds

7 HSPU

10 Renegade Rows

50m Sprint

 

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