Friday 6.30.2017
“DJ Roomba” 4 Minute AMRAP: 30/20 Calorie row 15 Burpees over bar Max effort power cleans (135/95) 4-minute rest 4 Minute AMRAP: 30/20 Calorie row... Read More
Thursday 6.29.2017
“Bed and Breakfast” Tabata: 20 seconds work, 10 seconds rest 8 Rounds Each Air Squats Sit-ups Push-ups 10 Meter Shuttle Runs Box Brief: We will only... Read More
Wednesday 6.28.2017
Every 90 Seconds for 15 Minutes: 1 Power snatch 1 Squat snatch 2 Overhead squats Box Brief: The weightlifting clinic is this Saturday at 11:30am.... Read More
Tuesday 6.27.2017
“Hell on Wheels” 10 Rounds: 30 Double Unders 10 Dumbbell Lunges (50s/35s) 1 Deadlift @ 85% of 1RM Box Brief: We will only have three... Read More
Monday 6.26.2017
“Fran” 21-15-9 Thrusters (95/65) Pull-ups Box Brief: Weightlifting Clinic is this Saturday at 11:30am. Sign up sheet is on the front desk. Cost is $20... Read More
Sunday 6.25.2017
Box Brief: Welcome to the Sunday blog! I hope you like to read, because I have a treat for you. Every six months or so... Read More
Friday 6.23.2017
24 Minute EMOM: Minute 1 – 10 Strict pull-ups Minute 2 – 12 Dumbbell step-ups (50s/35s)(20″) Minute 3 – 8 Bar facing burpees + 20... Read More
Thursday 6.22.2017
“Melt Down” Running Clock: 5:00 Row 4:00 Shuttle runs 3:00 Pass through + push-up 2:00 KBS (53/36) 1:00 Burpees Box Brief: Today is Bring a... Read More
Wednesday 6.21.2017
Back Squat Build to 3 rep max Push Press Build to 3 rep max Box Brief: Are you experiencing discomfort in you lower back? This... Read More
Tuesday 6.20.2017
“Christine” 3 Rounds: 500 Meter row 12 Deadlifts (Body Weight) 21 Box jumps (24/20″) Box Brief: Have a friend interested in CrossFit? Bring them this... Read More