“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 -OR- “Lamancha”20 Minute AMRAP:200 Meter Run15 Slam Balls (35/25)200 Meter Run20 Sit-ups Tomorrow’s Forecast:Row – Jerks – Pulls-ups – Burpees Box Brief:Saturday Night is back this Saturday at 7pm. It is free for all members and $10 for anyone else. If you have... Read More

“Fondue”4 Rounds:20 Ring Dips30 Russian Kettlebell Swings (72/53)40 Meter Kettlebell Lunge (72/53) Tomorrow’s Forecast:Run – Slam Balls – Sit-ups Recovery of the Week:Ever wonder why it’s so important to reduce the amount of processed carbohydrates from your diet? Of course it will help with recovery, but the benefits span much further than that. Check out... Read More

“Knuckles Up”Every 5 Minutes for 5 Rounds:500/400 Meter Row50 Double Unders12 Toes to Bar Tomorrow’s Forecast:Ring Dips – Kettlebell Swings – Lunges Question of the Week:Would you rather always feel sticky or itchy? Box Brief:Saturday Night is back this Saturday at 7pm. It is free for all members and $10 for anyone else. If you... Read More

“Dirty Laundry”3 Rounds:15 Power Cleans (115/85)12 Thrusters (115/85)9 Bar Facing Burpees -then- 3 Rounds:15 Power Cleans (95/65)12 Thrusters (95/65)9 Bar Facing Burpees Tomorrow’s Forecast:Row – Jump Rope – Toes to Bar Box Brief:Yoga Night is back this Saturday at 7pm. It is free for all members and $10 for anyone else. If you have it,... Read More

Tempo Overhead SquatBuild to a heavy single “Black and Blue”50 – 35 – 20 Wall Balls (20/14)KBS (53/36)

“Skippy”4 Rounds:50 Double Unders30 Hand Release Push-ups20 T2B2 Rope Climbs Tomorrow’s Forecast:Wall Balls – Kettlebell Swings Meme of the Week:Every week of this squat cycle…

“Lead Foot”5 Minute AMRAP:Buy In – 50/35 Calorie Row10 Bar Facing Burpees10 Clean and Jerks (135/95)5-Minute Rest 5 Minute AMRAP:Buy In – 40/30 Calorie Row10 Bar Facing Burpees7 Clean and Jerks (155/105)5-Minute Rest5 Minute AMRAP:Buy In – 30/20 Calorie Row10 Bar Facing Burpees4 Clean and Jerks (185/125) Tomorrow’s Forecast:Double Unders – Push-ups – Toes to... Read More

Back Squat5 @ 70% of 1RM3 @ 80%1 @ 85% 1 @ 90%1 @ ???1 @ ??? Front Squat 5 @ 70% of 1RM3 @ 80%1 @ 85% 1 @ 90%1 @ ???1 @ ??? Tomorrow’s Forecast:Row – Burpees – Clean & Jerks Question of the Week:Would you rather be a genius and know everything... Read More

“Cliffhanger”20 Minute AMRAP:400 Meter RunMax Unbroken Muscle-upsTomorrow’s Forecast:Back Squat – Front Squat Box Brief:Bring A Friend Day is on Thursday! Quote of the Week:“You are never too old to set another goal or dream a new dream.”Les Brown