“Front Loaded”18 – 15 – 12 – 9 – 6 – 3Hang Squat Cleans (95/65)Pull-upsLateral Bar Over Burpees Recipe of the Week:This looks like a great dinner to make to-go! Give this Spicy Wasabi Salmon Salad Wrap a try! Ingredients:15oz raw center-cut salmon filet(s)pinch of sea salt & pepper1 tablespoon avocado oilDressing1/3 cup reduced fat... Read More

“Roped”21 Minute EMOM:Minute 1 – Double UndersMinute 2 – L-SitMinute 3 – Rope Climbs Tomorrow’s Forecast:Clean – Pull-up – Burpee Meme of the Week:A more accurate meme has never been made.

“Excuse Me?!”40 Minute AMRAP:1000/800 Meter Row400 Meter Run200 Meter Double Kettlebell Front Rack Carry (53s/36s)40 Box Jumps (24/20)20 Handstand Push-ups Tomorrow’s Forecast:Double Under – L-Sit – Rope Climb Recovery of the Week:This week we present you with a throwback article about recovery from CrossFit HQ. It’s only two pages long so give it a quick... Read More

Deadlift – Week 3Track A4 @ 55% of 1RM3 @ 65%2 @ 75%1 @ 80%1 @ 86%1 @ 91%Max Reps (6-10) @ 86% Track B6 Reps Moderate6 Reps Heavy6 Reps Heavier6 Reps Heaviest Pull-up + Push-up – Week 3Complete Either of the Following Tracks for Both Strict Pull-ups & Push-upsTrack A6 Sets10-15 Unbroken Band Assisted... Read More

“Karen”For Time:150 Wall Balls (20/14) Tomorrow’s Forecast:Deadlift – Push-up – Pull-up Box Brief:Registration for the Apollo Games is live!! There is a sheet of paper on the whiteboard for anyone who is looking for a partner. This is our biggest event of the year. Quote of the Week:“The future belongs to those who prepare for... Read More

Front SquatHeavy Set of 3 Push PressHeavy Set of 3 ThrusterHeavy Set of 3 Recipe of the Week:Here is a great summer dish that’s and healthy. Try Garlicky Lemon Mahi-Mahi for dinner!Ingredients:3 tbsp. butter, divided2 tbsp. extra-virgin olive oil, divided4 (4-oz.) mahi-mahi filletsKosher saltFreshly ground black pepper1 lb. asparagus3 cloves garlic, minced1/4 tsp. crushed red... Read More

“Don’t Go Chasin”18 Minute AMRAP: teams of 412/8 Calorie Row16 Meter Kettlebell Lunge (53/36)12 Weighted Sit-ups (20/14) Tomorrow’s Forecast:Front Squat – Push Press – Thrusters Meme of the Week:You’ll only make that mistake once….

Deadlift – Week 2Track A4 @ 55% of 1RM3 @ 65%2 @ 75%1 @ 80%1 @ 83%1 @ 88%Max Reps (6-10) @ 83% Track B7 Reps Moderate7 Reps Heavy7 Reps Heavier7 Reps Heaviest Pull-up + Push-up – Week 2Complete Either of the Following Tracks for Both Strict Pull-ups & Push-ups Track A5 Sets15-20 Unbroken Band... Read More

“Two-Peat”2 Rounds:4 Minute AMRAP:Buy In – 500 Meter RowBurpee Box Jump Overs (24/20) 1 Minute Rest 4 Minute AMRAP:Buy In – 400 Meter RunWall Balls (24/20) 1 Minute Rest Tomorrow’s Forecast:Deadlift – Push-up – Pull-up Question of the Week:What is your favorite thing to do on a rainy day? Box Brief:Registration for the Apollo Games... Read More

“House of Danger”For Time:350 Double Unders75 Power Snatch (75/55)50 Toes to Bar25 Wall Climbs Tomorrow’s Forecast:Row – Run – Burpee – Wall Ball Box Brief:Bring A Friend Day is on Thursday! Quote of the Week:“Life is not a spectator sport. If you’re going to spend your whole life in the grandstand just watching what goes... Read More