Thursday 6.18.2020

5 Rounds (not for time):

Max strict pull-ups
Max push-ups
30 Sit-ups

Tomorrow’s Forecast:
Friday’s workout calls for deadlifts, power cleans, front squats, and jerks.

Throwback of the Week:
Throwback to the 5:30pm crew surviving Fight Gone Bad. There are a surprising amount of smiling faces considering the workout.

Wednesday 6.17.2020


“30 Rock”
30 Minute AMRAP:

30/23 Calorie row
30 Step-ups (20”) (53/36)
30 Second L-sit
30 Box jumps (24/20)
3 Wall climbs

Tomorrow’s Forecast:
Thursday’s workout calls for pull-ups, push-ups and sit-ups.

Recovery of the Week:
This week’s recovery stretches are focused on the upper body. Each stretch is hyperlinked to a video, but don’t worry we’ll have our own videos coming out soon!
Quadruped Shoulder Circles
Complete 5 rotation each direction for both sides.
L Arm Stretch
Complete 5-10 repetitions each side for 2 sets.
Clasped Hands Extension
Complete 5 repetitions holding at the top for 10 seconds.

Tuesday 6.16.2020

Chad & Ray

“Open WOD 15.3”
14 Minute AMRAP:

7 Ring muscle-ups
50 Wall balls (20/14)
100 Double unders

Tomorrow’s Forecast:
Wednesday’s workout calls for rowing, step-ups, L-sits, box jumps, and wall climbs.

Box Brief:
Weightlifting clinic is actually on Thursday at 6:30 pm with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky). The 6:30 & 7:30 class will be cancelled to accommodate.

Question of the Week:
Would you rather travel the world for a year on a shoestring budget or stay in only one country for a year but live in luxury?

Brad W

Monday 6.15.2020


“Cookie Monster”
12 Minute Clock:

1 Minute – Dumbbell snatches (50/35)
1 Minute – Burpees
2 Minutes – Dumbbell snatches
2 Minutes – Burpees
3 Minutes – Dumbbell snatches
3 Minutes – Burpees

Tomorrow’s Forecast:
Tuesday’s workout calls for muscle-ups, wall balls, and jump rope.

Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).

Quote of the Week:
“I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.”
Maya Angelou


Friday 6.12.2020


Build to a heavy single

12 Minute Ladder:

20 Double unders, 1 power snatch
20 Double unders, 2 power snatch
20 Double unders, 3 power snatch

Recipe of the Week:
The recipes are back! Today’s recipe is great for a weekend meal prep. I hope you guys enjoy crockpot potato soup!

4 slices bacon chopped (could be low fat turkey bacon)
1 large onion, peeled and chopped
3 cloves garlic, minced
3 pounds russet potatoes, peeled and sliced thin
1 1/2 pounds boneless skinless chicken breast
2 cups sliced carrots
2 cup sliced celery
8 cups chicken broth
2 teaspoons dried thyme
1/3 cup fresh chopped parsley
salt and pepper

1) Place a skillet over medium heat. Add the bacon and cook until brown, then add in the onions and garlic. Saute for 3-4 minutes to soften. (If using turkey bacon, cook in a nonstick skillet.) Pour the onions mixture into the crock of a large 6-quart slow cooker.
2) Place the chicken breast on top of the onions. Add the sliced potatoes, carrots, celery, chicken broth, thyme, 1 1/2 teaspoons salt, and 1/2 teaspoon black pepper.
3) Place the lid on the slow cooker. Turn on high and cook for 8-12 hours, stirring occasionally, until the potatoes are extremely soft. (Check the chicken at 7 hours. If it’s cooked through, you can remove the chicken and refrigerate it until the potatoes are tender and breaking apart. If you happen to have a slow cooker, you do not want to overcook the chicken.)
4) Remove the chicken breast from the crock. Stir the potato soup vigorously to break up the potatoes and thicken the broth. (You can make it extra creamy by partially pureeing the soup with an immersion blender. Or place 1 1/2 cups of the soup in a regular blender, puree, then stir back into the soup.)
5) Shred or chop the chicken and add it back to the slow cooker along with fresh parsley. Stir well.

Stovetop Instructions:
This recipe is great on the stovetop as well! Brown the bacon, onions, and garlic as directed above in a large sauce pot. In step 2, add the remaining ingredients to the pot. However, increase the broth to 12 cups, and lower the salt to 1 teaspoon. Simmer on medium until the chicken has cooked through, about 20 minutes. Remove the chicken and set aside. Continue simmering, stirring occasionally, until the potatoes are extremely soft and thicken the broth, 30-40 minutes total. Then move on to step 3.

Thursday 6.11.2020

“Demolition Man”
6 Rounds:
teams of 2
1 Minute row for calories
1 Minute bench press
1 Minute rope climbs

Tomorrow’s Forecast:
Friday’s workout calls for snatches and jump rope.

Throwback of the Week:
Throwback of when Josh was the only guy in class full of awesome women.

Wednesday 6.10.2020


10 – 10 – 10 – 10

5 Rounds:
12 Seconds russian twists (all out!)
48 Seconds sit-ups (slow)

Tomorrow’s Forecast:
Thursday’s workout calls for rowing, bench press, and rope climbs.

Recovery of the Week:
Recovery stretches are back! We have two goals with these recovery of the week posts. The first goal is to provide you with stretches/poses that will aid in your recovery. These stretches are based on the workouts of the week. The second goal is to provide you with more tools in your tool bag. You may find an extremely effective stretch you can use on a regular basis. I hope you all enjoy and be expecting videos in the future.

Figure Four Stretch
Spend 30 seconds on each side.
Table Top Pose
Perform 10 repetitions with a 2 seconds hold at the top.
Wide leg child’s pose
Spend 1 minute holding this stretch.