“Filthy Fifty”
For Time:
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 KBS (35/26)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/35)
50 Sit-ups
50 Wall Balls (20/14)
50 Burpees
50 Double Unders

Box Brief:
Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20 (paid to Ricky). Our 6:30 and 7:30pm classes will be cancelled to accommodate.

“Viking”
5 Rounds:
500/400 Meter row
15 Bench press (135/85)

Box Brief:
Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20 (paid to Ricky). Our 6:30 and 7:30pm classes will be cancelled to accommodate.

Deadlift
Build to a heavy set of 7

“Layaway”
7 Minute AMRAP:
7 Deadlifts
14 Sit-ups

Box Brief:
Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20 (paid to Ricky). Our 6:30 and 7:30pm classes will be cancelled to accommodate.

“Blue Locker”
5 Minute AMRAP:
50 Double unders
21 OHS (95/65)
21 Pull-ups
5-minute rest
5 Minute AMRAP:
50 Double unders
15 OHS (115/85)
15 C2B pull-ups
5-minute rest
5 Minute AMRAP:
50 Double unders
9 OHS (135/95)
9 Bar muscle-ups

Box Brief:
Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20 (paid to Ricky). Our 6:30 and 7:30pm classes will be cancelled to accommodate.

“Devil Dash”
20 Minute AMRAP:
400 Meter run
12 Devil presses (50s/35s)
12 Box step-ups (50s/35s)(24/20)

Box Brief:
The Habitap 10-Week Challenge kicks off Monday! This program is the perfect opportunity to take back control of your life nutritionally. Monday is also the last day to sign up. If you’re on the fence, I would highly encourage you to give it a shot!


Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20 (paid to Ricky). Our 6:30 and 7:30pm classes will be cancelled to accommodate.

“Saving Grace”
In Teams of 3 (30-minute cut-off)
3 Rounds:
60/50 Calorie row
50 T2B
In Time Remaining:
30 Clean and jerks (95/65) (65/45)
30 Clean and jerks (115/85) (75/55)
30 Clean and jerks (135/95) (95/65)
30 Clean and jerks (155/105) (105/75)
30 Clean and jerks (185/135) (135/95)
30 Clean and jerks (205/145) (145/105)

Box Brief:
We’re getting closer to our very first Habitap 10-Week Challenge and we would love for you to be a part of it. Let’s get one step closer to a healthier lifestyle. It all kicks off January 14th!

“Ping Pong”
15 Minute Ladder:
2 10-Meter shuttle runs
2 KBS (53/36)
2 Sit-ups
4 10-Meter shuttle runs
4 KBS
4 Sit-ups
6 10-Meter shuttle runs
6 KBS
6 Sit-ups
Etc… Continue to add 2 reps to each exercise after every round.

Box Brief:
Saturday the 12th at 10:30am is our annual goal meeting. We will be writing goals down on the board for the new year and taking the old one down.

We’re getting closer to our very first Habitap 10-Week Challenge and we would love for you to be a part of it. Let’s get one step closer to a healthier lifestyle. It all kicks off January 14th!