“Dirt Nap”8 Minute AMRAP:Buy In – 1000/750 Meter row30 Double unders8 Devil presses (35s/25s)4 Minute rest 6 Minute AMRAP:Buy In – 750/600 Meter row30 Double unders8 Devil presses2 Minute rest 4 Minute AMRAP:Buy In – 500/400 Meter row30 Double unders8 Devil pressesTomorrow’s Forecast:Tuesday’s workout calls for squatting, gymnastics, and conditioning. Box Brief:This Thursday is Bring... Read More

“Holleyman”30 Rounds:5 Wall Balls (20/14)3 Handstand Push-ups1 Power clean (225/155) Recipe of the Week:This week’s recipe adds some variety to the normal proteins we post. Give these Pork Chops With Apples and Garlic Smashed Potatoes a try. If you’re looking for an added vegetable we might consider green beans or your preferred salad. Enjoy! Ingredients:1... Read More

“Happy Meal” 3 Rounds: teams of 2200 Meter runMax kettlebell step-ups (20”) (53/36)200 Meter runMax Russian kettlebell swings (53/36)200 Meter runMax sit-upsBoth partners must each complete one exercise before moving on to the next. Tomorrow’s Forecast:Friday’s workout calls for power cleans, handstand push-ups, and wall balls. Throwback of the Week:This week’s photo is one of... Read More

“Pain Killer”For Time:Buy In – 100 Double unders-then-21 – 15 – 9Shoulder to Overhead (135/95)Pull-ups-then-Cash Out – 100 Double undersTomorrow’s Forecast:Thursday’s workout calls for running, step-ups, kettlebell swings, and sit-ups. Recovery of the Week:This week we have a great 10 minute stretch routine targeting your hips and shoulders. Enjoy!

Back Squat5 – 5 – 5 “March Madness”8 Minute Ladder:Air squats (5/10/15/20/25/etc.)Shuttle runsStart the workout with 2, 10-meter shuttle runs after each round of squats. Every 2 minutes, increase the shuttle runs by 2 lengths. Tomorrow’s Forecast:Wednesday’s workout calls for double unders, shoulder to overhead, and pull-ups. Question of the Week:Would you rather meet your... Read More

“Storm Chaser”3 Rounds:3 Minutes – Row for calories2 Minutes – Burpees1 Minute – Power snatch2 Minute rest Tomorrow’s Forecast:Tuesday’s workout calls for back squat, air squats, and shuttle runs.Box Brief:Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).Quote... Read More

“X-Ray”2 Rounds:20 Push press (115/85)30 Pull-ups40 Box jumps overs (24/20)50/35 Calorie rowRecipe of the Week:This week’s recipe is a Latin Beef Stew! We can’t wait to try this out. Ingredients:2 tsp olive oil1 cup scallions, chopped3 cloves garlic, minced2 small tomatoes, diced2 tbsp cilantro, minced1.5 lb beef stew meat, cut into small chunks1/3 cup light... Read More

“Man Cave”18 Minute AMRAP: teams of 26 Shuttle runs40 Meter farmers carry**Every 10 meters, starting at 0, perform 1 man maker (35s/25s) Tomorrow’s Forecast:Friday’s workout calls for push press, pull-ups. box jump overs, and rowing. Throwback of the Week:This week’s throwback is of the gym about 6 years ago before the renovation. You make recognize... Read More