“Freaky Friday”20 Minute EMOM:5 T2B5 Hang power snatch (75/55)5 Thrusters (75/55) Box Brief:Don’t forget to stretch this weekend!

“Dirt Road”3 Rounds:30 Sit-ups20/15 Calorie row30 Double unders200 Meter farmers carry (53s/36s)2 Rounds:30 Sit-ups20/15 Calorie row30 Double unders200 Meter farmers carry1 Round:30 Sit-ups20/15 Calorie row30 Double unders Tomorrow’s Forecast:Friday’s workout calls for toes to bar, snatches, and thrusters. Box Brief:Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so... Read More

Bench Press10 @ 55% of 1RM5 @ 65%3 @ 75%2 @ 85%Max @ 95%2 @ 85%3 @ 75%5 @ 65%10 @ 55%Tomorrow’s Forecast:Thursday’s workout calls for sit-ups, rowing and double unders. Box Brief:Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid... Read More

“Sniper”7 Rounds:200 Meter run3 Front squats9 Strict HSPU Tomorrow’s Forecast:Wednesday’s workout calls for bench press and pull-ups. Box Brief:Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).

“Rock”3, 5 Minute AMRAPs:10 Power cleans (135/95)12 Burpees14 Box jumps (24/20)20 Sit-upsMax calorie row1 Minute Rest Tomorrow’s Forecast:Tuesday’s workout calls for running, front squats, and handstand push-ups. Box Brief: Memorial Day (Monday) will have a reduced class schedule. Our only classes will be at 6:30, 8:30, 9:30 and 11:30am with open gym until 2pm.  Weightlifting... Read More

Power Clean and Power Jerk + Squat Clean and Split JerkBuild to a heavy complex “Say Grace”3 Rounds:50 Double unders10 Clean and jerks (135/95) Box Brief:Memorial Day Murph workout and BBQ will be this Saturday at 10am. We will provide the main course, we just ask that everyone brings a side to share. Anyone is... Read More

“Old Town Road”For Time: teams of 3120/90 Calorie row120 Burpees120 Box jump overs (24/20)60/45 Calorie row60 Burpees 60 Box jump overs800 Meter farmers carry (53s/36s)Farmers Carry can be completed at any time and while the chipper is going. Tomorrow’s Forecast:Friday’s workout calls for clean and jerks and double unders. Box Brief:Today is bring a friend... Read More

Bench Press5 @ 50% of 1RM5 @ 60%3 @ 70%3 @ 80%Max Reps @ 90%3 @ 80%3 @ 70%5 @ 60%5 @ 50% Tomorrow’s Forecast:Thursday’s workout calls for rowing, burpees, box jumps, and farmers carry. Box Brief:Bring A Friend Day is on Thursday!!! Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots... Read More

“Lord of the Rings”4 Rounds:30 KBS (53/36)30 Wall balls (20/14)7 Ring muscle-ups Tomorrow’s Forecast:Wednesday workout calls for bench press and pull-ups. Box Brief: Bring A Friend Day is on Thursday!!!  Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20 (paid to Ricky). Our 6:30... Read More

“Weakest Link”5 Rounds, On the 5:00400 Meter run10 Deadlifts 10 Bar facing burpees Tomorrow’s Forecast:Tuesday’s workout calls for kettlebell swings, wall balls and muscle-ups. Box Brief:Bring A Friend Day is on Thursday!!! Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20 (paid to Ricky).... Read More