Happy B-Day Sam G!!

Happy B-Day Sam G!!

Frenzy Crew!! We need your help this Friday and Sat after the WOD. We would like to get your NEW box ready to go by next Monday. Here is what we would like to do: Friday after the 5pm WOD, we would like to set up and prep for painting, I know this is the “fun”part. Then on Saturday after the 8 am class we can have multiple rollers and paint the heck out of those walls!! Please let us know if you are able to help – Facebook or at the box. Thank you so much in advance!!




2 Rounds of:


6 Pull Ups @ 21A1

10 Lateral Lunges (alternate – 5 ea side)

:30 sec Side Plank Holds






“Two of These…”


2 Rounds for time:


40 Double Unders

20 Push Press

30 Box Jumps

40 Double Unders

30 Hollow Rocks

20 Burpees

40 Double Unders


New = 50 Singles – 75/45-35

Interm = 80 Singles (95/65)

Advance = 115/80