Before we look at whats on tap for today, lets remember that this weekend is Fathers Day Weekend.

All of us have one and whether they are in our lives or not, I’d almost be sure that there are snippets that they taught you that form part of who you are and what you are all about.  On Sunday morning, I have planned the WOD as a partner WOD.  If your Dad is around and wants to come…bring him to be your partner.  He might not be fit, he might understand what we do here at the BOX…but then again I’d bet there were times that you didn’t really know what he was all about. Bring your Dad, even if he doesn’t want to workout, he can come and see what a solid, committed person you are…making yourself a better you. And if he does want to work out, all the better…we can scale it, change it, modify it…just spend time with Dad if you can.


Its been a barbell friendly week…no?  Bench, OHS, G2O…all leading into something…you are correct Tonto!

Here’s a gem!  Using the traditional decreasing rep count of 21-15-9 and 9-6-3 four classic movements built into one WOD. It’s almost “house league worthy”….if you get my drift.

Did I mention that the Fall CFP Houseleague has been expanded to include 7 weeks of fun.  I’ll put a tentative schedule on the board over the next couple of weeks so you can begin to block out nights…more WODS, more excitement, more prizes…look for it soon, with a start up just after the Labour Day Weekend…


With a Running Clock – for TIME



  • 21 Wall Ball Shots 20/14
  • 21 Cleans 135/95
  • 15 Wall Ball Shots
  • 15 Cleans
  • 9 Wall Ball Shots
  • 9 Cleans
  • 9 Bar Muscle-Ups
  • 9 Thrusters 135/95
  • 7 Bar Muscle-Ups
  • 7 Thrusters
  • 5 Bar Muscle-Ups
  • 5 Thrusters

Scales – weight on both movements. Bar Muscle Ups can be scaled into Chest To Bar Pullups, in case you were wondering…WALL BALLS are WALL BALLS…

If theres anything left in your tank today


5K Bike -not for time, or 3K Row – not for time


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