“Long Haul”2 Rounds:20 Push press (115/85)30 Single dumbbell step-ups (24/20) (50/35)40 Burpees50/35 Calorie row Recipe of the Week:Need a super fast and easy dinner? Try out this sausage, potato, and pepper bake. Ingredients:5 large Yukon Gold potatoes, peeled and cut into 1-inch cubes 1 large sweet orange pepper, sliced 1 large sweet red pepper, sliced... Read More

“Cool Runnings”20 Minute AMRAP:100 Meter front rack KB carry (53s/36s)15 Box jumps (30/24)30 Sit-ups10 Strict pull-ups Tomorrow’s Forecast:Friday’s workout calls for push press, step-ups, burpees, and rowing. Throwback of the Week:This is where the 2 o’clock “Bro Sesh” all got started. Enjoy this free ticket to the gun show.

Muscle SnatchBuild to a moderate set of 3 “Open WOD 11.1”10 Minute AMRAP:30 Double Unders15 Power Snatch (75/55) Tomorrow’s Forecast:Thursday’s workout calls for front rack kettlebell carry, box jumps, sit-ups, and pull-ups. Box Brief:Bring A Friend Day is on Thursday! Recovery of the Week:#1 – Pendulum StretchPerform stretch for 30 seconds each arm. Complete 2... Read More

“Thrill Ride”4, 4-Minute Rounds:400 Meter run15 Toes to barMax wall balls (20/14)2-Minute rest Tomorrow’s Forecast:Wednesday’s workout calls for snatch and double unders. Question of the Week:What is your favorite item you’ve bought this year?

“Burpee Add On”21 – 15 – 9 Handstand push-upsDeadlifts (225/155)Bar facing burpeesTomorrow’s Forecast:Tuesday’s workout calls for running, toes to bar, and wall balls. Box Brief: Bring A Friend Day is on Thursday! On Friday, March 13th at 10 am we will host this years Maltz Challenge. This year we have the privilege of honoring SFC Ryan... Read More

“Lethal Weapon”20 Minute AMRAP:200 Meter run1 Round of “Chief”200 Meter run2 Rounds of “Chief”200 Meter run3 Rounds of “Chief” Continue to add 1 round of “Chief” after each run until the 20 minutes is up.1 Round of “Chief”3 Power cleans (135/95)6 Push-ups9 Air squats Recipe of the Week:This week’s recipe is Beef Fried Rice. It’s... Read More

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2-OR-“Part Time”7 Rounds:1 Minute – Max bike for calories1 Minute – Max KBS (53/36)1 Minute – Rest Tomorrow’s Forecast:Friday’s workout calls for running, power cleans, push-ups, and air squats.Throwback of the Week:Flashback all the way to 2011. As you can clearly see Chad has... Read More

Thruster Build to a heavy single “Blitz”5 Rounds:21/16 Calorie row10 Thrusters (115/80) Tomorrow’s Forecast:Thursday’s workout calls for working on your weaknesses or biking and kettlebell swings. Recovery of the Week:#1 – Doorway StretchHold for 30 seconds on each side. Perform 2 sets.#2 – Kneeling Tricep StretchHold for 60 seconds.#3 – Forearm StretchHold for 30 seconds.... Read More

“Body Slam”50 – 40 – 30 – 20 – 10 Double undersSlam balls (35/25)Sit-ups Tomorrow’s Forecast:Wednesday’s workout calls for thrusters and rowing. Box Brief:Weightlifting Clinic is this Thursday at 6:30 pm. There are only 12 spots available so sign up fast. The cost is $20. Our 6:30 and 7:30 pm classes will be canceled to... Read More