“Punching Bag”5 Rounds:400 Meter run20 Pull-ups20 Ring push-ups Tomorrow’s Forecast:Tuesday’s workout calls for double unders, slam balls, and sit-ups. 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 accommodate. Quote of... Read More

“Cupid”3 Rounds: teams of 240 Seconds Work, 20 Seconds Rest (each)Row for calories w/deadlift hold (205/145)Burpees w/L-sit holdOverhead lunge (45/25) w/bar hang Recipe of the Week:Do you like garlic? How about Greek style dishes? I hope the answer is yes because this Garlic Greek Chicken recipe looks delicious and easy to make. Ingredients:3 tbsp. extra-virgin... Read More

Strict Gymnastics3 Sets for Max Repetitions:Max strict pushHSPURing dipsPush-upsMax strict pullChest to bar pull-ups Pull-upsBand assisted/ring rowsAthletes will complete 3 sets of max-unbroken reps of the chosen movement from each category. Rest as needed between sets. “Bubbles”12 Minute AMRAP:6 Devil Presses (35’s/25s)24 Double unders Tomorrow’s Forecast:Friday’s workout calls for rowing, burpees, and lunges. Throwback of... Read More

Overhead SquatHeavy single “Power Move”10 Minute AMRAP:6 Power snatch (95/65)9 Overhead squats (95/65)12 Box jumps (24/20) Tomorrow’s Forecast:Thursday’s workout calls for gymnastic strength followed by devil presses and double unders. Recovery of the Week:#1 – Supine Hamstring StretchPerform 10 repetitions per leg. Hold for 3-5 seconds each time.#2 – Glute BridgesPerform 10 repetitions holding for... Read More

“Cardi-B”5, 4-Minute AMRAPs:30/20 Calorie row20/15 Calorie bike or 15 burpeesMax 10m shuttle runs4-minute rest Tomorrow’s Forecast:Wednesday’s workout calls for overhead squats, power snatches, and box jumps. Box Brief:Bring A Friend Day is on Thursday. Question of the Week:If you could live in any sitcom, which one would it be?

Romanian Deadlift Moderate set of 6 “Cheaper by the Dozen”12 Minute Ladder:3/3, 6/6, 9/9, etc…Deadlift (205/145)Toes to bar Tomorrow’s Forecast:Tuesday’s workout calls for bike, row and shuttle runs. Box Brief:The Habitap Challenge starts today! It’s not too late to sign up. Click here to join us as we create better nutrition, sleep, hydration and exercise... Read More

“Aleve”18 Minute AMRAP:42 Double unders6 Muscle-ups42 Double unders12 Shoulder to overhead (135/95)42 Double unders 18 KBS (72/53) Recipe of the Week:I have another great breakfast recipe coming your way! These egg muffin cups are great for meal prep. I hope you enjoy! Ingredients:1 tablespoon olive oil 1 cup red pepper measured after chopping 1 cup... Read More

“Buckle Up”5 Minute AMRAP:60 Meter walking lunge50 Sit-upsMax calorie row5-minute rest5 Minute AMRAP:40 Meter kettlebell walking lunge (53/36)50 Sit-upsMax calorie row5-minute rest5 Minute AMRAP:20 Meter kettlebell walking lunge (53s/36s)50 Sit-upsMax calorie row Tomorrow’s Forecast:Friday’s workout calls for double unders, muscle-ups, shoulder to overhead, and kettlebell swings. Throwback of the Week:This lovely pic was taken during... Read More