Pausing Front Squat + Front Squat Build to a heavy complex “Heavy Heart” 5 Rounds:50 Double Unders7 Front Squats Recipe of the Week:Today’s recipe is perfect for lunches throughout your week. My plan is to cook double the prescribed amount on Sunday night for dinner. And then use the rest for lunch during the week.... Read More

“Group Hug”18 Minute AMRAP:Partner ARow for caloriesPartners B & C100 KBS (53/36)100 Sit-ups100 Meter bear crawl Tomorrow’s Forecast:Friday’s workout calls for front squats and double unders. Box Brief:We are just a few weeks from the start (February 10th) of our next Habitap Challenge! It’s coming so fast but we can’t wait to get started. So... Read More

“Mile High”For Time:800 Meter run4 Rope climbs600 Meter run3 Rope climbs400 Meter run2 Rope climbs200 Meter run 1 Rope climb Box Brief:This Thursday is Bring a Friend Day! Tomorrow’s Forecast:Thursday’s workout calls for rowing, kettlebell swings, sit-ups, and bear crawl. Recovery of the Week:Stretch #1 – Active Lat Foam Rolling Spend 1-2 minutes on each... Read More

“Water Weight”3 Rounds:25 Overhead squats (75/55)15 Chest to bar pull-ups25/18 Calorie row15 Burpee box jump overs Tomorrow’s Forecast:Wednesday’s workout calls for running and rope climbs. Box Brief: The 10-Week Habitap Challenge is coming! Here are a few dates to keep in mind as we get ready to start:February 1st @ 10:45 AM – Kick-off MeetingFebruary 3rd –... Read More

Pausing Power Clean Heavy set of 2 “Zoolander”15 Minute AMRAP:150 Meter run15 Ring push-ups 150 Meter run10 Power cleans (155/105) Tomorrow’s Forecast:Tuesday’s workout calls for overhead squats, chest to bar pull-ups, rowing, and burpee box jump overs. Box Brief:The 10-Week Habitap Challenge is coming! Here are a few dates to keep in mind as we... Read More

“Quarter Pounder”25 Minute AMRAP:20 Meter KB lunges (53s/36s)10 Handstand push-ups10 Strict pull-ups50 Double unders Recipe of the Week:A breakfast recipe has been long overdue. This week’s instant pot hash looks delicious and should be easy to make in large quantities. Enjoy!Ingredients: 1 tbsp. extra-virgin olive oil 1 tbsp. butter 1/2 lb. thick-cut Canadian bacon 1/2... Read More

“Mighty Pines”5 Rounds:500 Meter row100 Meter farmers carry (53s/36s) Tomorrow’s Forecast:Friday’s workout calls for lunges, handstand push-ups, pull-ups, and double unders. Box Brief:The 10-Week Habitap Challenge will start on February 10th!! Registration will go live soon. Throwback of the Week:Here is a picture of the one time we attempted Movember at the gym. Participation was... Read More

Pause Push JerkBuild to a heavy set of 2 “iMax”Every 3 Minutes for 15 Minutes15 Slam balls (35/25)10 Box jump overs (24/20)5 Push jerks Tomorrow’s Forecast:Thursday’s workout calls for rowing and farmers carry. Recovery of the Week:Crossarm Lat StretchPerform 4-6 repetitions each side holding the stretch for 10 seconds.Behind the Back Lat and Tricep StretchPerform... Read More

“Marston”20 Minute AMRAP:1 Deadlift10 Toes to bar15 Lateral burpees Tomorrow’s Forecast:Wednesday’s workout calls for push jerk, slam balls, and box jump overs. 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 (paid to Ricky). Our 6:30 and 7:30 pm classes... Read More