“Burner”4, 4 Minute AMRAPs:30 Shuttle Runs15 BurpeesMax Calorie Row Meme of the Week:

Floor Seated Dumbbell Press4 x 10 “Just Hanging Around”4 Rounds:10 Hang Power Cleans (115/85) (95/65) (75/55)50 Double Unders Weekly Yoga Class – This SundayWe’re back with our weekly yoga session this Sunday at 4 PM. Join us for a relaxing and rejuvenating class suitable for all levels. Bring your mat, some water, and come ready... Read More

Back Squat NegativesBuild to heavy set of 2 “What’s in the Box?”10 Minute AMRAP:7 Pull-ups7 Goblet Squats (53/36)7 Push-ups Box Brief:Weightlifting class is back this Sunday, led by our longtime coach, Phil! The class will follow an open gym style, where Phil will be available to guide you through the programming and help you improve your... Read More

“Cool Breeze”20 Minute AMRAP:200 Meter Run20 Sit-ups20 Russian Kettlebell Swings (70/53)300 Meter Run30 Sit-ups30 Russian Kettlebell Swings (70/53)400 Meter Run40 Sit-ups40 Russian Kettlebell Swings (70/53) Quote of the Week:“You’ll seldom experience regret for anything that you’ve done. It is what you haven’t done that will torment you.”Wayne Dyer Box Brief:Bring a Friend Day at CrossFit... Read More

Chaos Strict Press5 x 5“Insert Name”10 Rounds:100 Meter Run7 Shoulder to Overhead (135/95) (115/85) (95/65)7 Burpees to a Target Recipe of the Week:This is a great recipe to make in bulk!

“I Prevail”20 Minute AMRAP: teams of 3Partner A – 500/400 Meter RowPartner B & C – AMRAP:20 Russian Kettlebell Swings (53/36)30 Sit-ups40 Jump Rope Crossovers Meme of the Week:

“Bodyweight”10 Rounds:30 Seconds – Deadlifts @bodyweight30 Seconds – Rest30 Seconds – Bench Press @bodyweight30 Seconds – Rest30 Seconds – Burpees30 Seconds – Rest Box Brief:Tac Class is Saturday at 10:30am. All experience levels are welcome.

“Grindstone”20 Minute AMRAP:250/200 Meter Row5 Strict Pull-ups10 V-Ups20 Box Jumps (24/20) Box Brief:Tac Class is Saturday at 10:30am. All experience levels are welcome.

Pause Front Squat + Front SquatBuild to a heavy complex “Max Scoville”12 – 9 – 6 Thrusters (135/95)Bar Muscle-ups Quote of the Week:“Failure is the condiment that gives success its flavor.”Truman Capote Box Brief:Tac Class is Saturday at 10:30am. All experience levels are welcome.

“Pick Axe”23 Minute AMRAP:50 Wall Balls (20/14)40 Box Jumps (24/20)30 Calorie Row20 Burpees10 Snatches (135/95) Recipe of the Week:Sushi inspired salmon? I can’t wait to make it!