“Time Capsule”20 Minute AMRAP:1 Rope Climb10 Ring Dips20 Wall Balls (20/14) Recipe of the Week:This week we wanted to show you a unique way to use sweet potatoes as a side dish. We hope you enjoy Hasselback Sweet Potatoes! Ingredients:4 medium sweet potatoes1 tablespoon unsalted butter, melted1 teaspoon olive oil1 teaspoon finely chopped fresh thyme... Read More

“Don’t Move”5 Rounds:2 Minutes – Row for Calories + Leg Lift2 Minutes – Shuttle Runs + Bar Hang1 Minute Rest Partners switch exercises at the top of each minute. For example: Athlete A performs max calorie row while Athlete B holds a leg lift. At the top of the minute, both athletes switch so Athlete... Read More

“Rock”3, 5 Minute AMRAPs:10 Power Cleans (135/95)12 Burpees14 Box Jumps (24/20)20 Sit-upsMax Calorie Row1 Minute Rest Tomorrow’s Forecast:Thursday’s workout calls for rowing and running. Box Brief:Bring A Friend Day is on Thursday! Recovery of the Week:This week’s video goes over the fundamental things we can be doing to help recovery.

Front Squat10 @ 45% of 1RM10 @ 55%5 @ 65%5 @ 75%Max Reps @ 85% “Kicking and Screaming”5 Rounds:200 Meter Run6 Front Squats9 Strict HSPU Tomorrow’s Forecast:Wednesday’s workout calls for power cleans, burpees, box jumps, sit-ups, and rowing. Box Brief:Bring A Friend Day is on Thursday!Question of the Week:Would you rather be in a real-life... Read More

“Dumbo”12 Minute Ladder:3, 6, 9, 12, etc…30 Double UndersDevil Presses (35s/25s) Tomorrow’s Forecast:Tuesday’s workout calls for front squats, running, and handstand push-ups. Quote of the Week:“Challenges are what make life interesting and overcoming them is what makes life meaningful.”Joshua J. Marine Box Brief:We are super excited to announce our CrossFit Kids program starting on the... Read More

“Muscle Farm”6 Rounds:200 Meter Run10 Burpee Box Jump Overs (24/20)5 Muscle-ups Recipe of the Week:Here is a fresh new take on a burger recipe. Try out this Jalapeno Cheddar Salmon Burger! Ingredients:20oz raw, center-cut, skinless salmon filets, reserve 5oz of salmon filet to chop up1 cup (gluten-free) panko crumbs or breadcrumbs1 tablespoon smoked paprika1 teaspoon... Read More

“Deck of Cards – Solo”Heart = KB Lunges (35/25)Diamond = Flutter KicksSpade = Slam Ball (35/25)Club = Shuttle Runs Tomorrow’s Forecast:Friday’s workout calls for running, burpee box jump overs, and muscle-ups. Throwback of the Week:Throwback to our first ever gymnastics class!

Deadlift10 @ 55%5 @ 65%3 @ 75%2 @ 85%Max @ 95% “Waterlogged”10 Minute Clock: teams of 22000 Meter RowDouble Unders w/remaining time Tomorrow’s Forecast:Thursday’s workout calls for lunges, flutter kicks, slam balls, and shuttle runs. Box Brief:Weightlifting Clinic is this Thursday at 6:30 pm. There are only 12 spots available so sign up fast. The... Read More