Home of CrossFit ATM, the first CrossFit in the Brazos Valley

Justin.

Super-Set the Below

Ring Dips

Pull Ups

4×5 (of each followed by a 2 min rest period)

Both of these are strict, if they are easy add some wt to your body.

If you cannot do a strict pull up/ring dip do 2 negatives each round, lowering for 10 seconds each time

Then,

3 Rounds

30 Seconds KB Swings

30 Seconds REST

30 Seconds Box Jumps

30 Seconds REST

30 Seconds Ring Rows

30 Seconds REST

Carlos.

Super-set the above

Clean Pulls

5×2

Tall Box

5×4

Followed by,

Run 800m, 400m, 200m

Full recovery between each

Jack

Front Squat

Find a Heavy 1RM for today

Followed by,

Every minute on the minute for 10 minutes perform the following:

5 Thrusters

5 Burpees

Rest the remaining of the minute

BlackBox hangout night!!! Tonight, 7:30pm at the Corner Bar Roof Top!

Beauty Shot.

Friday=Fun Day

Back Squat

4×3

Followed by,

Sled Work

BlackBox hangout night!!! This Friday night, 7:30pm at the Corner Bar Roof Top!

Kara.

Clean & Jerk

5×2

Followed by,

5×10 lateral burpees

Running IS Fun.

Single Leg Deadlift

5×6 (on each leg)

Followed by,

5 Rounds

5 Power Cleans

200m Run

Rest 90 Seconds

Charlie.

Power Snatch

5×2 (heavy)

Followed by,

3×9 Thrusters (also heavy)

Then,

Tabata Planks

Megan. Kim. Lauren.

Gymnastics Work/Play Day

Followed by,

Team Work!

Row, Double Unders, Wall Crawls, Tire Flips

Come for fun!

Logan.

Front Squat

5×3

Followed by,

4 Rounds

20 Slam Balls

2 Ladders

Then,

Posture Work

Jordan D.

Push Jerk

6×2

Followed by,

3 Rounds

25 KB Swings

10 Walking Lunges

12 Push Ups. Done!

Power Clean + Hang Clean

6×2

Followed by,

5 Rounds

5 Thrusters

5 Ring Dips

5 Box Jumps

Then,

Posture Work

Announcement:

• This week we will be hosting the Games WOD on Thursday evening at 6:30pm and Saturday morning at 10:00am. Contact Jordan@crossfitatm.com for more information

We had a great turnout for “Bring a Friend to the Box Day”! Your friends are pretty great!

Stay tuned in for the next one…

Clean Deadlift- Find a heavy 1 rm and then decrease the wt to ~90% and that is your working wt for today.

4×2

Followed by,

400m Sprint

Rest

Amrap Burpees

Take the time it took you to do 400m and that is how long you will do burpees. RunFAST!

Happy Bring a Friend Day

BlackBox Strength & Conditioning  proudly  supports friendship.

Bring your friend or friends or family members to the box and enjoy some good ole’ home town strength & conditioning.

Here are some of the all time friends:

Gus McCrae and Woodrow F. Call

Milo and Otis

Andy Dufresne and Red Redding

See you at the Box!

Reminder:

Tomorrow, April 2nd, is bring your friend to the box day!!! Workout starts at 10:00am!

Dale.

Single Leg Deadlift

5×6

Followed by,

“A little surprise”

Come in for some Friday fun!