“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2-OR-5 Rounds:2 Minutes – Goat 12 Minutes – Goat 2 Recipe of the Week:This week’s recipe is all about the sauce! Try out this Apricot Ginger Salmon Nugget Bowl.Ingredients:16oz (1lb) sugar snap peas1 large red bell pepper, dicedSalmon20oz center-cut salmon fillet, skinned and cut... Read More

“Sun Burn”5 Rounds:Row 400 MetersRun 400 Meters Tomorrow’s Forecast:Friday’s workout calls for goat day. Box Brief:Apollo Games is on Saturday!!!! The volunteer meeting will be this Friday night at 6 pm. Our last class on Friday night will be at 3:30 pm so we can set up for the Apollo Games. All other classes will... Read More

“Pet Rock”18 Minute AMRAP: teams of 215 Power Snatches (95/65)21 Push Press (95/65)200 Meter Team RunPet Rock (35/25) Tomorrow’s Forecast:Thursday’s workout calls for running and rowing. Recovery of the Week:This week we have a great yoga routine to help with recovery. This routine will only take about 12 minutes. So find some time you can... Read More

Back Squat5 – 4 – 3 – 2 – 1 Bench Press5 – 4 – 3 – 2 – 1 Tomorrow’s Forecast:Wednesday’s workout calls for snatches, push press and running. Box Brief:Apollo Games is on Saturday!!!! The volunteer meeting will be this Friday night at 6 pm. Our last class on Friday night will be... Read More

“Knock on Wood”For Time:800 Meter Run50 Burpee Box Jump Overs (24/20)50 Toes to Bar800 Meter Run Tomorrow’s Forecast:Tuesday’s workout calls for back squat and bench press. Box Brief:Apollo Games is on Saturday!!!! The volunteer meeting will be this Friday night at 6 pm. Our last class on Friday night will be at 3:30 pm so... Read More

“Do Less”For Time + Reps: teams of 2Partner A1250/1000 Meter Row1 Minute Double UndersPartner B1250/1000 Meter Row1 Minute Double UndersPartner A1000/800 Meter Row1 Minute Double UndersPartner B1000/800 Meter Row1 Minute Double UndersPartner A750/600 Meter Row1 Minute Double UndersPartner B750/600 Meter Row1 Minute Double Unders Tomorrow’s Forecast:Thursday’s workout calls for snatches, push press and running. Recovery... Read More

1-1/2 Front Squat Build to a Heavy Single“Friendly Fran”3 Rounds:21 Thrusters (95/65)21 Pull-ups Box Brief:Bring A Friend Day is on Thursday!  Question of the Week:Would you rather be quarantined by yourself or with five family members?

Romanian Deadlift Moderate set of 6 “Just the Grip”15 Minute AMRAP:20 Kettlebell Deadlifts (53s/36s)100 Meter Farmers Carry (53s/36s)20 Hand Release Push-ups30 Sit-up Box Brief:Bring A Friend Day is on Thursday! Quote of the Week:“Don’t be pushed by your problems. Be led by your dreams.” Ralph Waldo Emerson