“Rugrats Gone Wild”18 Minute AMRAP: teams of 3Partner A – 200 Meter Run w/Wall Ball (20/14)Partner B – Kettlebell Swings (53/36)Partner C – Forearm PlankTomorrow’s Forecast:Row – Wall Balls – Dumbbell Snatches – Toes to Bar Box Brief:Save the Date! We are having our first Saturday Night Yoga on April 17th at 7pm. We have... Read More

6 Sets:5 Weighted Pull-ups “Floor Work”7 Minute Ladder:3 Burpees30 Double Unders6 Burpees 30 Double Unders9 Burpees30 Double UndersEtc.. Tomorrow’s Forecast:Run – Kettlebell Swings – PlanksBox Brief:Bring A Friend Day is on Thursday! 

Back Squat Build to A Heavy Single “Wiped Clean”Every 4 Minutes for 5 Rounds:30 Air Squats200 Meter Run7 Clean and Jerks (115/85) Tomorrow’s Forecast:Pull-ups – Burpees – Double Unders Box Brief:Save the Date! We are having our first Saturday Night Yoga on April 17th at 7pm. We have hired an amazing Yoga instructor to take... Read More

“Tug of War”20 Minute AMRAP:20 Pulls on the Rower (for meters)20 Weighted Sit-ups (20/14)20 Ring Dips Tomorrow’s Forecast:Squats – Run – Clean & Jerk Box Brief:Save the Date! We are having our first Saturday Night Yoga on April 17th at 7pm. We have hired an amazing Yoga instructor to take us through a Zen Yoga... Read More

“Muscle Memory”5 Rounds:12 Box Jump Overs (30/24)9 Power Snatch (115/85)6 Bar Facing Burpees Recipe of the Week:We wanted to show couple good meal prep recipes. Try out this Slow Cooker Chicken Enchilada Stuffed Sweet Potatoes recipe. Ingredients:4 medium, (about 6 oz each) sweet potatoes, skin on1 pound boneless skinless chicken breasts1 teaspoon kosher salt3/4 teaspoon... Read More

“Catch Fire”5 Rounds:1000 Meter Broad Jump200 Meter Overhead Carry (53/36)100 Foot Front Rack Walking Lunge (135/95) Tomorrow’s Forecast:Box Jump Overs – Snatches – BurpeesBox 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). Throwback of the Week:Throwback... Read More

Deadlift Build to A Heavy Single-then-1 Set of 5 @ 80% of Today’s 1RM Bench PressBuild to A Heavy Single-then-1 Set of 5 @ 80% of Today’s 1RM Tomorrow’s Forecast:Row – Farmers Carry – Lunge Recovery of the Week:Did you know many of the foods we eat can help reduce inflammation and aid in recovery?... Read More

“Midline Miles”For Time:50 Sit-ups200 Meter Run50 Sit-ups400 Meter Run50 Sit-ups800 Meter Run50 Sit-ups1 Mile Run Tomorrow’s Forecast:Deadlift – Bench Press Question of the Week:Assuming time traveled was the same, would you rather travel to your dream destination via car, plane, cruise ship or train?

“Open WOD 21.3 & 21.4”For Time:15 Front Squats (95/65)30 Toes to Bar15 Thrusters (95/65)1-minute rest15 Front Squats30 Chest to Bar Pull-ups15 Thrusters1-minute rest15 Front Squats30 Bar Muscle-ups15 ThrustersImmediately Begin a 7 Minute Clock:Build to An Unbroken Complex1 Deadlift1 Clean1 Hang Clean1 Jerk -OR- “Hand Warmer”22 Minute AMRAP:2 Rope Climbs22 Kettlebell Swings (53/36)22 Push-ups Tomorrow’s Forecast:Sit-ups... Read More