“Ground Ball”5 Rounds:100 Foot Walking Lunge1 Rope Climb15 Slam Balls (35/25)1 Rope Climb Tomorrow’s Forecast:Thursday’s workout calls for running, farmers carry, and man makers. Recovery of the Week:This week’s recovery stretches are focused on the glutes and hips. Each stretch is hyperlinked to a video.Seated Figure Four StretchHold this stretch for 20-30 seconds. Complete 2... Read More

“Dumpster Fire”For Time:400 Meter run50 Double unders25 Toes to bar40 Double unders20 Toes to bar30 Double unders15 Toes to bar20 Double unders10 Toes to bar10 Double unders5 Toes to bar400 Meter run Tomorrow’s Forecast:Wednesday’s workout calls for lunges, rope climbs, and slam balls. Question of the Week:Would you rather have all your clothes fit perfectly... Read More

“The Undertaker”Every 2 Minutes for 15 Rounds:1 Deadlift1 Power clean1 Front squat1 Clean & jerk Recipe of the Week:Looking for a new way to prepare your chicken dinner? Try out this Seared Coconut-Lime Chicken with Snap Pea Slaw. We recommend adding some type of rice as your carbohydrate for this dish. Ingredients:2 tbsp. toasted sesame... Read More

“Maxim”5 Rounds (not for time):Max strict pull-upsMax push-ups30 Sit-ups Tomorrow’s Forecast:Friday’s workout calls for deadlifts, power cleans, front squats, and jerks. Throwback of the Week:Throwback to the 5:30pm crew surviving Fight Gone Bad. There are a surprising amount of smiling faces considering the workout.

“30 Rock”30 Minute AMRAP:30/23 Calorie row30 Step-ups (20”) (53/36)30 Second L-sit30 Box jumps (24/20)3 Wall climbs Tomorrow’s Forecast:Thursday’s workout calls for pull-ups, push-ups and sit-ups. Recovery of the Week:This week’s recovery stretches are focused on the upper body. Each stretch is hyperlinked to a video, but don’t worry we’ll have our own videos coming out... Read More

“Open WOD 15.3”14 Minute AMRAP:7 Ring muscle-ups50 Wall balls (20/14)100 Double unders Tomorrow’s Forecast:Wednesday’s workout calls for rowing, step-ups, L-sits, box jumps, and wall climbs. Box Brief:Weightlifting clinic is actually on Thursday at 6:30 pm with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky). The... Read More

“Cookie Monster”12 Minute Clock:1 Minute – Dumbbell snatches (50/35)1 Minute – Burpees2 Minutes – Dumbbell snatches2 Minutes – Burpees3 Minutes – Dumbbell snatches3 Minutes – Burpees Tomorrow’s Forecast:Tuesday’s workout calls for muscle-ups, wall balls, and jump rope. Box Brief:Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so... Read More