Thursday Workout: Squats, Row or AD sprints

Don’t forget to RSVP for our Celebration Potluck this Sunday at 530pm!  We will be doing our annual Matt King Hero WOD on Sunday prior to the potluck (time/details to be announced later this week), and we’d appreciate it if you all (friends included!) came out for the workout to honor Matt King.



Level 1

Box Squat: Build to a light/moderate set of 10 reps

Level 2

Box Squat, 7 sets of 10 reps at light weight, rest 90 seconds between sets

Notes:  For Squats, shoot for around 40-50% or your 1RM, or ~5# heavier than last week. Set box up so that you are going to just below parallel (scale height of box as needed) – use plates to set up box to proper height.


Level 1

5 Sets:

  • Row (or Airdyne) Sprint x 30 seconds
  • Rest 30 seconds

Level 2

8 Sets:

  • Row (or Airdyne) Sprint x 30 seconds
  • Rest 30 seconds

Notes: Record total cals on rower or airdyne



1.  Please help us better serve you by filling out our membership survey today! Follow the link HERE

2.  Join us on April 19 at 530pm for our celebration potluck!

6 thoughts on “Thursday Workout: Squats, Row or AD sprints

  1. BS: 85, 95×6
    WOD: 65 cal

  2. BS 75
    WOD 73

  3. Box Squat: 105#
    WOD: 89 calories

  4. 130 cal on AD

  5. BS: 135
    WOD: 124 cals

  6. Box Squat: 135# (Frank, John, and I only got through 5rounds…)

    WOD: 119 cals on the rower

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