“Happy Meal” 3 Rounds: teams of 2200 Meter runMax kettlebell step-ups (20”) (53/36)200 Meter runMax Russian kettlebell swings (53/36)200 Meter runMax sit-upsBoth partners must each complete one exercise before moving on to the next. Tomorrow’s Forecast:Friday’s workout calls for power cleans, handstand push-ups, and wall balls. Throwback of the Week:This week’s photo is one of... Read More

“Pain Killer”For Time:Buy In – 100 Double unders-then-21 – 15 – 9Shoulder to Overhead (135/95)Pull-ups-then-Cash Out – 100 Double undersTomorrow’s Forecast:Thursday’s workout calls for running, step-ups, kettlebell swings, and sit-ups. Recovery of the Week:This week we have a great 10 minute stretch routine targeting your hips and shoulders. Enjoy!

Back Squat5 – 5 – 5 “March Madness”8 Minute Ladder:Air squats (5/10/15/20/25/etc.)Shuttle runsStart the workout with 2, 10-meter shuttle runs after each round of squats. Every 2 minutes, increase the shuttle runs by 2 lengths. Tomorrow’s Forecast:Wednesday’s workout calls for double unders, shoulder to overhead, and pull-ups. Question of the Week:Would you rather meet your... Read More

“Storm Chaser”3 Rounds:3 Minutes – Row for calories2 Minutes – Burpees1 Minute – Power snatch2 Minute rest Tomorrow’s Forecast:Tuesday’s workout calls for back squat, air squats, and shuttle runs.Box Brief:Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).Quote... Read More

“X-Ray”2 Rounds:20 Push press (115/85)30 Pull-ups40 Box jumps overs (24/20)50/35 Calorie rowRecipe of the Week:This week’s recipe is a Latin Beef Stew! We can’t wait to try this out. Ingredients:2 tsp olive oil1 cup scallions, chopped3 cloves garlic, minced2 small tomatoes, diced2 tbsp cilantro, minced1.5 lb beef stew meat, cut into small chunks1/3 cup light... Read More

“Man Cave”18 Minute AMRAP: teams of 26 Shuttle runs40 Meter farmers carry**Every 10 meters, starting at 0, perform 1 man maker (35s/25s) Tomorrow’s Forecast:Friday’s workout calls for push press, pull-ups. box jump overs, and rowing. Throwback of the Week:This week’s throwback is of the gym about 6 years ago before the renovation. You make recognize... Read More

“Ground Ball”5 Rounds:100 Foot Walking Lunge1 Rope Climb15 Slam Balls (35/25)1 Rope Climb Tomorrow’s Forecast:Thursday’s workout calls for running, farmers carry, and man makers. Recovery of the Week:This week’s recovery stretches are focused on the glutes and hips. Each stretch is hyperlinked to a video.Seated Figure Four StretchHold this stretch for 20-30 seconds. Complete 2... Read More

“Dumpster Fire”For Time:400 Meter run50 Double unders25 Toes to bar40 Double unders20 Toes to bar30 Double unders15 Toes to bar20 Double unders10 Toes to bar10 Double unders5 Toes to bar400 Meter run Tomorrow’s Forecast:Wednesday’s workout calls for lunges, rope climbs, and slam balls. Question of the Week:Would you rather have all your clothes fit perfectly... Read More