January 2018

Box Brief: The Sunday Blog is here! This week’s article comes straight from CrossFit HQ.  It’s a wonderful thought provoking journal entry about maintaining “fitness”... Read More

“17.3” Prior to 8:00, complete: 3 Rounds: 6 Chest to bar pull-ups 6 Squat snatches (95/65) 3 Rounds: 7 Chest to bar pull-ups 5 Squat... Read More

“I Dip, You Dip, We Dip” For Time: 300 Meter run 36 KB lunges (53s/36s) 30 Ring dips 300 Meter run 24 KB lunges 18... Read More

“Roly Poly” Every 10 Minutes, for 30 Minutes 50/40 Calorie row 40 Burpees 3 Rope climbs Box Brief: Our Saturday class times are moving to... Read More

Sumo Deadlift Find 1 rep max “Sneak Attack” 4 Rounds: 1 Minute Max KBS (72/53) 1 Minute Max sit-ups 1 Minute Max double unders Box... Read More

“Lifeguard” 10 Rounds: not for time 10 Unbroken Thrusters Slow Jog Around Building Box Brief: Our Saturday class times are moving to 8:30 and 9:30am... Read More

Box Brief: The Sunday Blog is at it again!  I love this opportunity each weekend to provide thought provoking information.  Today we’re going to talk... Read More

Clean & Jerk: Build to 1 rep max “Clean Shave” For Time: 15 Power cleans (135/95) 15 Bar facing burpees 15 Shoulder to overhead (135/95)... Read More

“Freezer Burn” 10 Minute AMRAP: 20 Wall balls (20/14) 10 Strict pull-ups 5 Rounds: :20 Max Russian twist :40 Slow sit-ups Box Brief: Today is... Read More

For Time: Teams of 2 40 Rounds 100 Meter row sprints Athletes switch after a full 100-meter row is complete. The rower must be reset after... Read More