“The Undertaker”Every 2 Minutes for 15 Rounds:1 Deadlift1 Power clean1 Front squat1 Clean & jerk Recipe of the Week:Looking for a new way to prepare your chicken dinner? Try out this Seared Coconut-Lime Chicken with Snap Pea Slaw. We recommend adding some type of rice as your carbohydrate for this dish. Ingredients:2 tbsp. toasted sesame... Read More

“Maxim”5 Rounds (not for time):Max strict pull-upsMax push-ups30 Sit-ups Tomorrow’s Forecast:Friday’s workout calls for deadlifts, power cleans, front squats, and jerks. Throwback of the Week:Throwback to the 5:30pm crew surviving Fight Gone Bad. There are a surprising amount of smiling faces considering the workout.

“30 Rock”30 Minute AMRAP:30/23 Calorie row30 Step-ups (20”) (53/36)30 Second L-sit30 Box jumps (24/20)3 Wall climbs Tomorrow’s Forecast:Thursday’s workout calls for pull-ups, push-ups and sit-ups. Recovery of the Week:This week’s recovery stretches are focused on the upper body. Each stretch is hyperlinked to a video, but don’t worry we’ll have our own videos coming out... Read More

“Open WOD 15.3”14 Minute AMRAP:7 Ring muscle-ups50 Wall balls (20/14)100 Double unders Tomorrow’s Forecast:Wednesday’s workout calls for rowing, step-ups, L-sits, box jumps, and wall climbs. Box Brief:Weightlifting clinic is actually on Thursday at 6:30 pm with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky). The... Read More

“Cookie Monster”12 Minute Clock:1 Minute – Dumbbell snatches (50/35)1 Minute – Burpees2 Minutes – Dumbbell snatches2 Minutes – Burpees3 Minutes – Dumbbell snatches3 Minutes – Burpees Tomorrow’s Forecast:Tuesday’s workout calls for muscle-ups, wall balls, and jump rope. Box Brief:Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so... Read More

SnatchBuild to a heavy single“Steamboat”12 Minute Ladder:20 Double unders, 1 power snatch 20 Double unders, 2 power snatch20 Double unders, 3 power snatchetc… Recipe of the Week:The recipes are back! Today’s recipe is great for a weekend meal prep. I hope you guys enjoy crockpot potato soup! Ingredients:4 slices bacon chopped (could be low fat... Read More

“Demolition Man”6 Rounds: teams of 21 Minute row for calories1 Minute bench press 1 Minute rope climbs Tomorrow’s Forecast:Friday’s workout calls for snatches and jump rope. Throwback of the Week:Throwback of when Josh was the only guy in class full of awesome women.

Thruster10 – 10 – 10 – 10 5 Rounds:12 Seconds russian twists (all out!)48 Seconds sit-ups (slow) Tomorrow’s Forecast:Thursday’s workout calls for rowing, bench press, and rope climbs. Recovery of the Week:Recovery stretches are back! We have two goals with these recovery of the week posts. The first goal is to provide you with stretches/poses... Read More