“Rapunzel”5 Rounds:25 Push-ups15 Deadlifts (205/145)2 Rope Climbs Tomorrow’s Forecast:Row – Burpees Recovery of the Week:We’ve found another great full body mobility to follow along with. It only takes 10 minutes!

Back Squat3 sets of 5 “March Assault”3 Rounds:400 Meter Run21 Burpees Tomorrow’s Forecast:Push-ups – Deadlifts – Rope Climbs Question of the Week:Would you rather have a huge imagination or a photographic memory?

“Open WOD 14.4”For Time:60 Calorie Row50 Toes to Bar40 Wall Balls (20/14)30 Power Cleans (135/95)20 Muscle-ups Tomorrow’s Forecast:Back Squat – Run – Burpees Quote of the Week:“There is no royal road to anything. One thing at a time, all things in succession. That which grows fast, withers as rapidly. That which grows slowly, endures.”Josiah Gilbert... Read More

“Bel-Air”7 Rounds:40 Double Unders10 Dumbbell Lunges (53s/36s)10 HSPU20 Sit-ups Recipe of the Week:This is a perfect meal to make for dinner. Give this Shrimp Alfredo a try! Ingredients:8oz whole wheat or legume-based linguine (or fettucine)Low-carb substitute: Zucchini & carrot noodles; Miracle noodles Reduced Fat Alfredo Sauce1 tablespoon olive oil1/2 medium white onion, diced3 garlic cloves,... Read More

“Saltshaker”20 Minute AMRAP: teams of 2200 Meter Run or 10 Calorie Row or 10 Calorie Bike10 Burpee Box Jump Overs (24/20)20 Dumbbell Snatch (50/35) Tomorrow’s Forecast:Double Unders – Lunges – Handstand Push-ups – Sit-ups Meme of the Week:We won’t give up though.

Drop Cleans5 x 3 “Mr. Clean”20 Minute Ladder:1 Power Clean (205/145) + 1 Muscle-up2 Power Cleans + 2 Muscle-ups3 Power Cleans + 3 Muscle-ups4 Power Cleans + 4 Muscle-upsEtc… Tomorrow’s Forecast:Burpee – Snatch – Run/Row/Bike Recovery of the Week:Check out this great video for a stretch routine that will help you relax before bed.

1 – 1/2 Front SquatBuild to a Heavy Single “Fight Club”For Time:21/15 Calorie Bike10 Burpees Tomorrow’s Forecast:Cleans – Muscle-ups Question of the Week:Would you rather the ability to change the past or see into the future? Box Brief:Bring A Friend Day is Thursday! We are hosting White Wong PT this Saturday at 11am for a... Read More