“Muscle Farm”6 Rounds:200 Meter Run10 Burpee Box Jump Overs (24/20)5 Muscle-ups Recipe of the Week:Here is a fresh new take on a burger recipe. Try out this Jalapeno Cheddar Salmon Burger! Ingredients:20oz raw, center-cut, skinless salmon filets, reserve 5oz of salmon filet to chop up1 cup (gluten-free) panko crumbs or breadcrumbs1 tablespoon smoked paprika1 teaspoon... Read More

“Deck of Cards – Solo”Heart = KB Lunges (35/25)Diamond = Flutter KicksSpade = Slam Ball (35/25)Club = Shuttle Runs Tomorrow’s Forecast:Friday’s workout calls for running, burpee box jump overs, and muscle-ups. Throwback of the Week:Throwback to our first ever gymnastics class!

Deadlift10 @ 55%5 @ 65%3 @ 75%2 @ 85%Max @ 95% “Waterlogged”10 Minute Clock: teams of 22000 Meter RowDouble Unders w/remaining time Tomorrow’s Forecast:Thursday’s workout calls for lunges, flutter kicks, slam balls, and shuttle runs. Box Brief:Weightlifting Clinic is this Thursday at 6:30 pm. There are only 12 spots available so sign up fast. The... Read More

“Buy, Buy, Buy”5 Minute AMRAP:Buy In – 50/35 Calorie Row30 Double Unders15 Front Squats (95/65)5-minute rest5 Minute AMRAP:Buy In – 40/30 Calorie Row30 Double Unders10 Front Squats (135/95)5-minute rest5 Minute AMRAP:Buy In – 30/25 Calorie Row30 Double Unders5 Front Squats (165/115) Tomorrow’s Forecast:Wednesday’s workout calls for deadlifts, rowing, and double unders. Question of the Week:What... Read More

“Flap Jack”21 Minute AMRAP:12 Burpees15 C2B Pull-ups18 Single Arm Dumbbell Push Press (50/35)21 Sit-ups Tomorrow’s Forecast:Tuesday’s workout calls for rowing, double unders, and front squats. Quote of the Week:“Working hard for something we don’t care about is called stressed; working hard for something we love is called passion.” Simon Sinek Box Brief:We are adding another... Read More

3 Position Squat CleanBuild to a heavy complex “Ring of Power”10 Minute Clock:Max Ring DipsEMOM – 5 Power Cleans (165/115) Recipe of the Week:Want to change up your chicken dinner? Try this Baked Chocolate Chipotle Chicken. We recommend adding steamed rice and avocado if you want a more hearty meal.Ingredients:2lb chicken thighs (OR chicken breasts)pinch... Read More

“Annish”For Time:50 – 40 – 30 – 20 – 10 Kettlebell Swings (53/36)Sit-ups10 Strict Pull-ups Tomorrow’s Forecast:Friday’s workout calls for cleans and dips. Throwback of the Week:This week’s throwback is from the 2018 open. We all got together to watch George go head to head against his son Eli. And Brandi go head to head... Read More

“Switch Back”4 Rounds: teams of 2500 Meter Row400 Meter Run50 Box Step-ups (53/36) (20”)40 Burpees Tomorrow’s Forecast:Thursday’s workout calls for kettlebell swings, sit-ups, and pull-ups. Recovery of the Week:We’ve got a great yoga video for this week’s recovery. Enjoy!

Deadlift5 @ 50% of 1RM5 @ 60%3 @ 70%3 @ 80%Max Reps @ 90% Gymnastic Strength4 Rounds: not for time20 Pike Lifts10 Strict HSPU Tomorrow’s Forecast:Wednesday’s workout calls for rowing, running, box step-ups, and burpees. Question of the Week:Would you rather reverse one decision you make every day or be able to stop time for... Read More