Bring a Friend Day

Bring your friend(s) to any class today. We’ll show them a good time.

21-15-9
DB box step ups (24”/20”) (50/35)
HR Pushups
Knees to elbows (Strict)

Good luck to our students heading back to school, and welcome to students coming back to the gym

27 thoughts on “Bring a Friend Day”

  1. 21-15-9
    DB box step ups (24”) (50)
    HR Pushups
    Knees to elbows (Strict) missed my elbows a few times
    11:15 maybe?

    Thanks Shane!

  2. 21-15-9
    DB Steps ups (24″ w/35# DBs and 30# ruck)
    HR Pushups (30# ruck)
    Strict K2E

    11:17

    1 mile cashout with 30# ruck and 80# sandbag with Mel

  3. 21-15-9
    DB box step ups 20″ 20#
    HR Pushups
    Knees to elbows scaled to hanging knee raises

    9:37

    Cashout 40# sandbag mile

  4. I really wanted to do this work out today and I was bringing a friend! but work has been and continues to be crazy nuts. My friend’s name is Joel…if he shows up, can someone else be his friend??

  5. 21-15-9
    DB box step ups 20” @ 20#
    HR Pushups
    Knees to elbows (Strict)

    Time: 9:36

    Thanks Kevin!

  6. 21-15-9
    — DB Box step ups @ (20″/35#)
    — HR Pushups
    — Strict Knees-to-almost-elbow-but-mostly-mid-tricep

    10:46

  7. WUx1

    21-15-9
    DB box step ups (24”) 40#
    HR Pushups
    Knees to elbows (Strict)

    Time–> 8:33

    some Crossover Symmetry

    Great work am’ers!

    Thanks Shane!

  8. 21-15-9
    DB box step ups (18”) (10#)
    HR Pushups
    Knees to elbows (Strict) (hanging knee raises)

    8:53

  9. wux1
    group wu

    21-15-9
    DB box step ups 20” @ 35#
    HR Pushups
    Knees to elbows (Strict)

    Time: 11:07

  10. Lindsay Sherwood

    Barbell club:

    Working on snatches and overhead squats. All pretty light weight to focus on form, which is finally starting to improve a bit. Thanks Shane and Blake!

    Wod:

    21-15-9
    DB step ups (15# on a 14ish inch box)
    Hand release push ups
    Strict hanging knee raises (kept them as strict as possible haha)

    Time: 7:40

    Nice to see lots of friends out to join the fun!

  11. 21-15-9
    DB box step ups (20”) (20#/15#)
    HR Pushups
    Knees to elbows (Hanging knee raises)
    Workout with 30# ruck
    Things on my ‘you suck’ list…
    Must do more! 🙄
    12:58
    This workout left me feeling like I am still not ready for the Heavy event in 3 weeks!
    1 mile ruck cash out with 30# ruck and 80# sandbag with Kevin..

  12. 21-15-9
    DB box step ups 24” (40#)
    HR Pushups
    Knees to elbows (Strict) – some elbows, some only to triceps.

    10:40

  13. 21-15-9

    — DB Box step ups @ (20″/50#)
    — HR Pushups – in sets of 5 with quick breaks
    — Strict Knees-to-almost-elbow-but-mostly-mid-tricep – breaking down to reps of 1

    Ten : sixteen

    Thanks coach Blake, big class!!!

  14. Gabriel Arsenault

    21-15-9
    DB box step ups 20” @ 30# (UB)
    HR Pushups (UB)
    Knees to elbows (mosty sets of 3)
    10:54

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