November 2016

For Time: 12 minute cut-off 27 – 21 – 15 Front squats (145/100) HSPU @15 Minutes 5 Minute AMRAP: Muscle-ups Box Brief: Saturday classes are cancelled.... Read More

15 Minute AMRAP: Buy in – 100/75 Calorie row 2 Rope climbs 10 Burpee box jumps (24/20) 50 Double unders Box Brief: There are no... Read More

Back Squat 10 Sets of 2 reps Strict Press 10 Sets of 2 reps Box Brief: Saturday morning classes have been cancelled.  Instead, come join... Read More

20 Minute AMRAP: 200 Meter run 20 Power cleans (95/65) 20 Ring push-ups Box Brief: The weightlifting clinic is this Thursday at 6:30pm. The cost... Read More

5 Rounds: 15 Chest to bar pull-ups 30 Pistols Box Brief: Weightlifting clinic is this Thursday at 6:30pm. Classes will be cancelled to accommodate.

Box Brief: It’s that time of the week again!  Welcome to the Sunday blog.  Today’s topic is about carbohydrate selection based on your needs and goals.... Read More

“Jack” 20 Minute AMRAP: 10 Push press (115/80) 10 KBS (53/36) 10 Box jumps (24/20) Box Brief: I hope everyone has a great weekend and... Read More

For Time: 400 Meter run, 50 Sit-ups, 40 Skull squats, 30 Push-ups 400 Meter run, 40 Sit-ups, 30 Skull squats, 20 Push-ups 400 Meter run,... Read More

Deadlift 3 – 3 – 3 @80-85% 2 – 2 – 2 @85-90% 1 – 1 – 1 @90-95% 4 Rounds: 30 Seconds handstand hold... Read More

4 Minute AMRAP: 20/15 Calorie row 20 C2B pull-ups 10 Burpee box jumps (24/20) 4-minute rest 4 Minute AMRAP: 20/15 Calorie row 20 T2B 10... Read More