“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

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2-OR-5 Rounds:2 Minutes – Goat 12 Minutes – Goat 2 Tomorrow’s Forecast:CrossFit Open WOD 21.3! Throwback of the Week:Throwback to one of our favorite member made memes.

15 – 10 – 5 Unbroken Hang Power Cleans “Divide and Conquer”14 Minute AMRAP: teams of 2Row for Max Meters75 Power Cleans (135/95)150 Sit-upsTomorrow’s Forecast:Goat Day! Recovery of the Week:Watch this great video on some tips to help you through soreness!