Bench Press10 @ 45% of 1RM10 @ 55%5 @ 65%5 @ 75%Max Reps @ 85%5 @ 75%5 @ 65%10 @ 55%10 @ 45% Tomorrow’s Forecast:Thursday’s workout calls for dumbbell cleans and rowing. Box Brief:There will be no weightlifting clinic this week. Our next clinic will be on Thursday the 23rd at 6:30pm.

“Christine”3 Rounds:500 Meter row12 Deadlifts @ bodyweight21 box jumps (24/20) Tomorrow’s Forecast:Wednesday’s workout calls for bench press and pull-ups. Box Brief:There will be no weightlifting clinic this week. Our next clinic will be on Thursday the 23rd at 6:30pm.

“Black Diamond” For Time:1 Mile RunThen, no rest10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Thrusters (95/65)C2B Pull-upsThen, no rest800 Meter Run Tomorrow’s Forecast:Tuesday’s workout calls for rowing, deadlifts, and box jumps. Box Brief:There will be no weightlifting clinic this week. Our next clinic... Read More

“Strict Lynne”5 Rounds:Max unbroken bench press @ bodyweightMax unbroken strict pull-upsRest a maximum of 5 minutes between rounds Box Brief:Have a safe weekend! Don’t underestimate the power of active recovery with your days off.

“Doorbell”2 Minute AMRAP:KBS (53/36)Then, No Rest8 Minute AMRAP:8 Jumps over standing plate 12 Single arm push press (53/36)16 Overhead walking lunges (45/35)Then, No Rest2 Minute AMRAP:KBS (53/36) Tomorrow’s Forecast:Friday’s workout calls for bench press and pull-ups. Box Brief:Today is Bring a Friend Day!

Deadlift10 @ 55%5 @ 65%3 @ 75%2 @ 85%Max @ 95%2 @ 85%3 @ 75%5 @ 65%10 @ 55% “Waterlogged”10 Minute Clock: teams of 22000 Meter rowDouble unders w/remaining time Tomorrow’s Forecast:Thursday’s workout calls for kettle bell swings, jumping, push press, and lunges. Box Brief:This Thursday is Bring a Friend Day!

“Tango & Cash”For Time: teams of 2800 Meter run (together)80 Wall balls (20/14)60 T2B60 Ring push-ups1200 Meter run (together)120 Wall balls80 T2B80 Ring push-ups Tomorrow’s Forecast:Wednesday’s workout calls for deadlifts, rowing and double unders. Box Brief:Bring A Friend Day is on Thursday!!!

“Major Payne”3 Rounds:500 Meter row20 Burpees40 Hang power snatch (45/35) Tomorrow’s Forecast:Tuesday’s workout calls for running, wall balls, toes to bar, and ring push-ups. Box Brief:Bring A Friend Day is on Thursday!!!

“Cindy’s A Jerk”20 Minute AMRAP:5 Pull-ups10 Push-ups15 Squats1 Clean and jerk (155/105)5 Pull-ups10 Push-ups15 Squats2 Clean and jerks 5 Pull-ups10 Push-ups15 Squats3 Clean and jerks Etc.. Keep adding 1 C&J after each round Box Brief:This Saturday’s class wod is a 5k run! Anyone and everyone is welcome to join us as we test this benchmark.... Read More

“To the Point”12 Minute Clock:1 Minute – Double unders1 Minute – Burpees2 Minutes – Double unders2 Minutes – Burpees3 Minutes – Double unders3 Minutes – Burpees Tomorrow’s Forecast:Friday’s workout calls for pull-ups, push-ups, squats, cleans and jerks. Box Brief:Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign... Read More