Hang Power CleanBuild to a heavy set of 2“DT”5 Rounds:12 Deadlifts (155/105)9 Hang Power Cleans (155/105)6 Push Jerks (155/105) Tomorrow’s Forecast:Run – Step-ups – Toes to Bar Box Brief:Powerlifting 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).... Read More

“Stutter”21 Minute EMOM:Minute 1 – 200 Meter RunMinute 2 – Double UndersMinute 3 – Max Calorie Row Tomorrow’s Forecast:Deadlifts – Hang Power Cleans – Push Jerks Box Brief:Powerlifting 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). Recovery... Read More

Snatch Grip Push Press Heavy Set of 3 Overhead Squat Heavy Set of 2 Snatch Balance Heavy Set of 1 Tomorrow’s Forecast:Run – Double Unders – RowBox Brief:Powerlifting 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). Question... Read More

“Angie”For Time:100 Pull-ups100 Push-ups100 Sit-ups100 Air Squats Tomorrow’s Forecast:Strength Day Box Brief:Powerlifting 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:“A comfort zone is the most dangerous area anyone can stay in. It is... Read More

“Highs & Lows”For Time:21 Front Squats (135/95)42 Dumbbell Snatches (50/35)800 Meter Run15 Front Squats30 Dumbbell Snatches800 Meter Run9 Front Squats18 Dumbbell Snatches800 Meter Run Recipe of the Week:This looks to be a GREAT curry recipe. Try out this Lamb Curry Fried Rice Recipe! Recipe is below. Ingredients:4 cups cooked brown rice, day old rice is... Read More

“Slipknot”20 Minute AMRAP:2 Rope Climbs60 Double Unders40 Sit-ups Tomorrow’s Forecast:Front Squat – Snatch – Run Meme of the Week:We got to keep you honest!

“Jump Suit”30 – 20 – 10Deadlifts (185/135)Box Jumps (24/20) -then- 10 – 20 – 30Kettlebell Swings (53/36)Row for Calories Tomorrow’s Forecast:Rope Climbs – Double Unders – Sit-ups Recovery of the Week:This video is a great reminder of things we should do to recover AND prevent injuries from occurring. Give it a watch!

“Risky Business”For Time & Weight:400 Meter Run20 Unbroken Strict Press400 Meter Run20 Unbroken Push Press400 Meter Run20 Unbroken Push Jerk Tomorrow’s Forecast:Deadlifts – Box Jumps – Kettlebell Swings – Row Question of the Week:What is your dream concert?

“Hangman”6 Rounds:20 Wall Balls (20/14)15 T2B10 Burpees Tomorrow’s Forecast:Run – Shoulder to Overhead 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

“Time After Time”3, 5 Minute AMRAPs:5 Strict Pull-ups (1) / Pull-ups (2) / Chest to Bar (3)10 Push-ups15 Air Squats5-minute Rest Recipe of the Week:Looking for something different this week? Why not try this Herb Rack of Lamb recipe. (Instructions below) Ingredients for 5 Rack of Lamb servings~2lb rack of lambPinch of sea salt &... Read More