“New Year, New You”For Time:1000 Meter row100 Double unders50 Calorie bike 100 Double unders1000 Meter run Tomorrow’s Forecast:Thursday’s workout calls for rowing, bench press, and sit-ups. Box Brief:Happy New Year!!! Recovery of the Week:Stretch #1 – Reclined Pigeon StretchSpend 1 minute on each leg.Stretch #2 – Thoracic RotationPerform 5-8 repetitions on each side holding for... Read More

Push PressBuild to a heavy set of 5 “Geico”12 Minute Ladder:Push press (115/85)T2BBox jumps (24/20)2/2/2, 4/4/4, 6/6/6, etc. Keep adding 2 reps to each movement after every round Tomorrow’s Forecast:Wednesday’s workout calls for rowing, double unders, calorie bike and running. Box Brief:The 10-Week Habitap Challenge will start on February 10th!! Registration will go live soon.... Read More

“Wonderwall”For Time:60 Double unders30 Burpees60 Double unders30 Wall balls (20/14)60 Double unders30 Deadlifts (225/155)60 Double unders30 Wall balls60 Double unders30 Burpees Tomorrow’s Forecast:Tuesday’s workout calls for push press, toes to bar, and box jumps. Box Brief:Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast!... Read More

SnatchBuild to a heavy single “Big Haul”20 Minute EMOM:Even Minutes – 200 Meter runOdd Minutes – 1-3 Snatches Recipe of the Week:This week’s recipe is Cajun Stuffed Chicken. I personally will be preparing this along side rice and broccoli. I hope you guys like it. Ingredients:3 boneless skinless chicken breasts 2 tbsp. Cajun seasoning 2... Read More

“Bonfire”5 Rounds: teams of 41 Minute row for calories1 Minute double unders1 Minute burpees1 Minute rope climbs1 Minute Rest Tomorrow’s Forecast:Friday’s workout calls for running and snatches. Box Brief:Today is Bring a Friend Day! Throwback of the Week:12 Days of Christmas WOD 2017

“12 Days of Christmas”200 Meter run2 HSPU3 Deadlifts (275/185)4 Thrusters (95/65)5 Ring dips6 Pull-ups7 Box jumps (24/20)8 Wall balls (20/14)9 Knees to elbows10 KBS (53/36)11 Burpees12 Man makers Round 1 = 200 Meter Run, Round 2 = 2 HSPU + 200 Meter Run, Round 3= 3 Deadlifts + 2 HSPU + 200 Meter Run, etc.... Read More

“Santa’s Slay”3 Rounds:12 Power cleans (135/95)12 Chest to bar pull-ups12 Push jerk (135/95)12 Toes to bar Tomorrow’s Forecast:Tuesday calls for a Christmas workout involving 12 different movements. Box Brief:Christmas Schedule: Tuesday, December 24th – Christmas Eve – 8:30 & 9:30am onlyWednesday, December 25th – Christmas Day – ClosedThursday, December 26th – Last class is at 4:30pm... Read More

“Cinderella”5 Minute AMRAP:600 Meter run1 Round “Cindy”Max clean and jerks (135/95)5-minute rest5 Minute AMRAP:400 Meter run2 Rounds “Cindy”Max clean and jerks (155/105)5-minute rest 5 Minute AMRAP:200 Meter run3 Rounds “Cindy”Max clean and jerks (185/135)“Cindy” = 5 Pull-ups, 10 Push-ups, 15 Air Squats Recipe of the Week:I found a great alternative to a classic pasta dish.... Read More