“Nate”20 Minute AMRAP:2 Muscle-ups4 Handstand push-ups8 KBS (72/53) Recipe of the Week:The recipes lately have consisted mostly of chicken and steak. It’s time to mix it up with some shrimp! Try out this Blackened Shrimp Bowl. Ingredients:2 cups cooked brown rice 1 lb. shrimp, tails removed, peeled and deveined 1 1/2 tsp. cumin 1 tsp.... Read More

“Speedo”20 Minute AMRAP: teams of 3300/225 Meter row20 Plate jumps10 Thrusters (65/45) This is a waterfall style workout with teammates not starting the next exercise until their partner ahead has finished. Tomorrow’s Forecast:Friday’s workout calls for muscle-ups, handstand push-ups, and kettlebell swings. Throwback of the Week:“Our family and friends helped us build out Apollo from... Read More

Back Squat3 Sets of 5 repetitions “March Assault”3 Rounds:400 Meter run21 Burpees Tomorrow’s Forecast:Thursdays’s workout calls for rowing, plate jumps, and thrusters. Recovery of the Week:Stretch #1 – Seated Pigeon StretchSpend 30 seconds on each leg. Complete 2 sets.Stretch #2 – External Hip StretchHold this stretch for 30 seconds in each position. Complete 2 sets.Stretch... Read More

“Dumb Dumb”2 Rounds:60 Double unders30 Dumbbell hang snatch (50/35)30 Pull-ups60 Double unders30 Dumbbell hang clean & jerk (50/35)30 Dumbbell sit-ups Tomorrow’s Forecast:Wednesday’s workout calls for back squat, running and burpees. Box Brief: Bring A Friend Day is on Thursday. Question of the Week:If you could live in any fictional universe, which would it be?

Clean & Jerk Build to a heavy single “The Chief”5 – 3 Minute AMRAPs:3 Power cleans (135/95)6 Push-ups9 Air squats1 Minute rest Tomorrow’s Forecast:Tuesday’s workout calls for double unders, dumbbell hang snatches, pull-ups, dumbbell hang clean & jerks, and sit-ups. Box Brief: The 10-Week Habitap Challenge will start on February 10th!! Registration will go live... Read More

Front Squat Build to a heavy set of single “Legroom”27 – 21 – 15 – 9 Front squats (115/85)C2B Pull-ups Box Brief:Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 2 spots left! The cost is $20 (paid to Ricky). Recipe of the Week:This week’s recipe has steak in it. Need... Read More

“Three Stooges”20 Minute AMRAP: teams of 3100/75 Calorie row75 Bench press (135/95) 50 Team sit-ups Tomorrow’s Forecast:Friday’s workout calls for front squat and pull-ups. Box Brief:The 10-Week Habitap Challenge will start on February 10th!! Registration will go live soon. Throwback of the Week:Years ago Monica was testing out a handstand push-up modification. The video below... Read More

“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