“Pool Party”3 Rounds:33 Calorie row33 Wall balls (20/14)33 Meter handstand Walk Tomorrow’s Forecast:Wednesday’s workout calls for bench press and running. Box Brief:Our Thanksgiving week schedule is as follows: Wednesday – Last class is at 4:30 pm Thursday – Only the 8:30 & 9:30 am classes Friday – Closed Saturday – Closed Question of the Week:What... Read More

“Max Elevation”15 Minute AMRAP:35 Double unders25 Mountain climbers15 Russian KBS (72/53)-Then-10 Minutes to find a 1RM Clean Tomorrow’s Forecast:Tuesday’s workout calls for rowing, wall balls, and handstand walk. Box Brief:Our Thanksgiving week schedule is as follows: Wednesday – Last class is at 4:30 pm Thursday – Only the 8:30 & 9:30 am classes Friday –... Read More

Hang Power Snatch Build to a heavy set of 2 “Isabel” 30 Snatches (135/95)7 Minute Cut Off Recipe of the Week:This week we found an awesome beef and broccoli recipe. If you’re looking for some added carbohydrates I would include some rice to this dish. Enjoy! Ingredients:3/4lb. lean steak (such as top sirloin, or loin... Read More

“Sun Burn”5 Rounds:Row 400 metersRun 400 meters Tomorrow’s Forecast:Friday’s workout calls for snatches. Throwback of the Week:This throwback requires no explanation.

“Bump and Grind”3 Rounds:30 Double unders 10 Thrusters (95/65)2 Rounds:60 Double unders10 Thrusters (115/85)1 Round:90 Double unders10 Thrusters (135/95) Tomorrow’s Forecast:Thursday’s workout calls for running and rowing. Recovery of the Week:Stretch #1 – Figure Four RotationSpend 2 minutes on each side.Stretch #2 – Cat-Cow StretchSpend 10 seconds in both positions completing 10 total repetitions.Stretch #3... Read More

“CrossFit Total” Back Squat – Build to a heavy singleStrict Press – Build to a heavy singleDead Lift – Build to a heavy single Tomorrow’s Forecast:Wednesday’s workout calls for double unders, thrusters, and core work to finish. Questions of the Week:Would you rather have all traffic lights you approach be green or never have to... Read More

“Bruiser”25 Minute AMRAP: teams of 3200 Meter run w/wall ball (20/14)7 Burpee pull-ups Tomorrow’s Forecast:Tuesday’s workout calls for back squat, strict press, and deadlift. 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... Read More