“Fight the Feeling”5 Rounds:1 Minute Single Dumbbell Lunges (50/35)1 Minute Dumbbell Snatches (50/35)1 Minute Row for Calories1 Minute Rest Box Brief:On Labor Day we will only have a 7:30 am, 8:30 am and 9:30 am class. We will be closed for the rest of the day. Recipe of the Week:This looks like a delicious recipe... Read More

“Midline Miles”For Time:50 Sit-ups200 Meter Run50 Sit-ups400 Meter Run50 Sit-ups800 Meter Run50 Sit-ups1 Mile Run -OR- Hinshaw Week 5 – Day 25 Sets:500 Meter Moderate Run100 Meter Slow JogNO ADDITIONAL REST 3-5 minute rest 4 Sets:150 Meter Sprint150 Meter WalkNO ADDITIONAL REST Tomorrow’s Forecast:Lunge – Snatch – Row Meme of the Week:

Deadlift – Week 5Track A4 @ 55% of 1RM3 @ 65%2 @ 75%1 @ 80%1 @ 86%1 @ 92%1 @ ??? Track BFollow the same rep scheme as Track B but ignore the percentages. Go up based off feel and push to a 1RM with perfect form. Pull-up + Push-up – Week 5Track A1 Set... Read More

“Filthy Fifty”For Time:50 Box Jumps (24/20)50 Jumping Pull-ups50 KBS (35/26)50 Walking Lunges50 Knees to Elbows50 Push Press (45/35)50 Sit-ups50 Wall Balls (20/14)50 Burpees50 Double UndersTomorrow’s Forecast:Deadlift – Push-up – Pull-up Question of the Week:Would you rather take one vocation that lasts four weeks or four vocations that last one week?

“Herky Jerky”Every 5 Minutes for 4 Rounds:500/400 Meter Row12 Jerks (185/135) Tomorrow’s Forecast:Filthy Fifty Quote of the Week:“Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.”Oprah Winfrey Box Brief:Registration for the Apollo Games is live!! There is a sheet... Read More

“Screwball”20 Minute AMRAP:50 Wall Balls (20/14)40 Box Jumps (24/20)30/24 Calorie Row20 Toes to Bar10 Bar Muscle-upsRecipe of the Week:We found another easy recipe for any night of the week! Just add your favorite healthy carb and then make this Cumin-Roasted Pork Chops and Brussels Sprouts recipe! Ingredients:teaspoon kosher salt, plus more as needed1 teaspoon whole... Read More

“Stand & Deliver”16 Minute AMRAP:10 Double Dumbbell Step-ups (50s/35s) (24/20)100 Meter Dumbbell Farmers Carry (50s/35s)200 Meter Run:30 Second L-Sit Tomorrow’s Forecast:Wall Ball – Box Jump – Row – Toes to Bar – Muscle-up Box Brief:Saturday Night Yoga is Back! Save the date for Saturday the 28th at 7pm. it is free for all members and... Read More

Deadlift – Week 4Track A4 @ 55% of 1RM3 @ 65%2 @ 75%1 @ 80%1 @ 86%1 @ 94% Track B5 Reps Moderate5 Reps Moderate5 Reps Heavy5 Reps Heavier5 Reps HeaviestPull-up + Push-up – Week 4Complete Either of the Following Tracks for Both Strict Pull-ups & Push-ups Track A3 Sets:Max Unbroken at Week 1 Progression... Read More

“Preppy”5 Minute AMRAP:Buy In – 50/35 Calorie Row10 Thrusters (95/65)6 Bar Facing Burpees10 Power Snatch (95/65)6 Bar Facing Burpees 5-minute rest 5 Minute AMRAP:Buy In – 40/30 Calorie Row8 Thrusters (115/75)6 Bar Facing Burpees8 Power Snatch (115/75)6 Bar Facing Burpees 5-minute rest 5 Minute AMRAP:Buy In – 30/25 Calorie Row6 Thrusters (135/85)6 Bar Facing Burpees6... Read More

“Annie on the Run”50 – 40 – 30 – 20 – 10Double UndersSit-ups200 Meter run after each round Tomorrow’s Forecast:Thruster – Burpee – Snatch – Row Quote of the Week:“Folks are usually about as happy as they make their minds up to be.”― Abraham Lincoln Box Brief:Saturday Night Yoga is Back! Save the date for Saturday... Read More