Sunday 11.12.2017


Box Brief:
Happy Sunday!  I want to wish all former and active military personnel a late Happy Veterans Day!  Thank you all for your service.  We have another movie day on our hands!  CrossFit HQ continues to release some great content.  Today’s video shows us the strength of the human spirit.  As always,  I hope you enjoy.

Friday 11.10.2017

“Three Wise Men”
4 Minute AMRAP:
5 Hang squat snatch (135/95)
10 Bar facing burpees
2-minute rest

4 Minute AMRAP:
10 Power cleans (135/95)
20 Pull-ups
2-minute rest

4 Minute AMRAP:
15 Box jumps overs (24/20)
30 Wall balls (20/14)

Box Brief:
Happy Veterans Day! Have a great weekend everyone.


Thursday 11.9.2017


20 Minute AMRAP:teams of 2
150 Meter sprint
10 Deadlifts (225/155)
15 Sit-ups

Box Brief:
Today is Bring a Friend Day!

Sam P

Wednesday 11.8.2017


Pause Front Squat
Build to heavy set of 3

“Dilly Dilly”
For Time:

50/35 Calorie row
50 T2B

Box Brief:
Bring A Friend Day is this Thursday!!

Our very own Derek Weida is competing this Saturday in Arizona at The Rush Club. Wish him luck when you see him and let’s cheer him on this weekend!

Have a plan or plan to fail.  Meal Prep is the cornerstone of any nutrition plan.  Without it, we will struggle to maintain consistency and eventually fall of completely.  Check out these tips that have worked well for us personally and our clients.  If food prep seems daunting, start out small.  Pick one meal you struggle with the most and prep quality foods in bulk at the beginning of the week.  Give it a go and comment below if you have any questions.

Tuesday 11.7.2017

Pauline G

“Trap Queen”
15 Minute AMRAP:
30 Double unders
30 Double unders
15 Dumbbell power cleans (50s/35s)

Box Brief:
This Thursday is Bring a Friend Day (BAFD)!

Monday 11.6.2017

“Dune Buggy”
3 Rounds:
7 Muscle-ups
50 Air squats
10 Hang power snatch

Box Brief:
Bring A Friend Day is this Thursday!!!


Sunday 11.5.2017


Box Brief:
Hello and welcome to the Sunday blog!  Today’s topic is about dealing with injury.  Unfortunately, as long as you have a body you will be susceptible to injury.  That’s just part of life, and it can happen doing anything.  Now I’m not saying any of this to scare you, but rather to prepare you if it does happen.  When you sustain an injury it doesn’t mean you have to stop training. In fact, I would encourage that you don’t.  The reality is that we can still modify around most injuries.  For example when I hurt my ankle playing basketball I couldn’t put any weight on that foot.  I would train more core, shoulders and still get my other leg involved when I could.  I still found ways to create a cardiovascular response.  Now coming back from that speed bump I’ve lost very little in terms of strength or ability.  I could have stopped training completely, and I would be much further behind and I would have recovered slower.   Today’s article will go into some fantastic detail about how we can train around injury and why.  As always I hope you enjoy.