“DVB”For Time:1 Mile Run with Wall Ball (20/14) 8 Rounds:10 Wall Balls (20/14)1 Rope Climb 800 Meter Run with Wall Ball 4 Rounds:10 Wall Balls1 Rope Climb 400 Meter Run with Wall Ball 2 Rounds:10 Wall Balls1 Rope Climb About Dave VanbuskirkFirst, Dave was a local hero. He attended our Maltz Challenge event the year... Read More

“Starsky & Hutch”3 Rounds: teams of 22 Minutes Slam Balls (35/25)2 Minutes Partner Sit-ups (20/14)2 Minutes Bike for Calories2 Minutes Rest Tomorrow’s Forecast:Run – Wall Balls – Rope Climbs Box Brief:Saturday Night Yoga is back! Save the date for Saturday July 31st at 7pm. It is free for all members and $10 for anyone else.... Read More

1 Hang Clean & Jerk + 1 Clean & Jerk “TLC”10 Minute AMRAP: teams of 3Clean and Jerks @75-85% of today’s complex Tomorrow’s Forecast:Slam Balls – Sit-ups – Bike Box Brief:Saturday Night Yoga is back! Save the date for Saturday July 31st at 7pm. It is free for all members and $10 for anyone else.... Read More

“Play It Again”5 Minute AMRAP:3 Rounds:15 Pull-ups9 Burpees-then-Max Calorie Row5-minute rest 5 Minute AMRAP:2 Rounds:12 Chest to Bar Pull-ups9 Burpee Box Jump Overs (24/20)-then-Max Calorie Row5-minute rest5 Minute AMRAP:1 Round:9 Bar Muscle-ups9 Burpee Box Jump Overs (30/24)-then-Max Calorie Row Tomorrow’s Forecast:Clean & JerksBox Brief:Registration for the Apollo Games is live!! There is a sheet of... Read More

“Tear Drop”15 Minute AMRAP:100 Double Unders65 Air Squats30 Dumbbell Snatch (50/35) Tomorrow’s Forecast:Pull-ups – Burpees – Row Quote of the Week:“I find that the harder I work, the more luck I seem to have.”Thomas Jefferson Box Brief:Saturday Night Yoga is back! Save the date for Saturday July 31st at 7pm. It is free for all... Read More

Pause Front Squat Heavy Set of 2 “WMD”12 – 9 – 6 Front SquatsBar Muscle-ups Recipe of the Week:Often times we struggle to consume protein throughout our day. Especially during lunch or for a snack. This Tuna Salad recipe might be just what you need to incorporate more protein into your diet. Ingredients:4 x 6... Read More

“Static Shock”3 Rounds: teams of 21500/1200 Meter Row70 Push-ups + Dip Hold100 Sit-ups + Side Plank Tomorrow’s Forecast:Front Squats – Muscle-ups Box 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). Meme of the Week:We’re just pacing... Read More

“Yeah, Okay”20 Minute AMRAP:50 – 40 – 30 – 20 – 10 Kettlebell Swings (53/36)25 – 20 – 15 – 10 – 5 Burpee Box Jump Overs (24/20)5 – 4 – 3 – 2 – 1 Rope Climbs-then- Max Double Unders Tomorrow’s Forecast:Row – Push-ups – Sit-ups Recovery of the Week:Why is protein so important... Read More

Overhead Squat5 – 5 – 5 – 5 – 5“Fast Break”For Time:400 Meter Run40 Overhead Squats (45/35) Tomorrow’s Forecast:Kettlebell Swings – Burpee Box Jump Overs – Rope Climbs Question of the Week:Would you rather have the power to control weather or freeze time? Box Brief:Weightlifting clinic is Saturday at 11 am with Coach Ricky. There... Read More

“Slurpee”11 Rounds:7 Deadlifts (115/85)7 Push Press (115/85)7 Toes to BarTomorrow’s Forecast:Overhead Squat – Run Quote of the Week:“I destroy my enemies when I make them my friends.”Abraham Lincoln 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.