“Goat Day”20 Minute EMOM: Odd Minutes – Goat 1Even Minutes – Goat 2-OR-5 Rounds:2 Minutes – Goat 12 Minutes – Goat 2 Tomorrow’s Forecast:Friday’s workout calls for the CrossFit Open WOD 19.3. Box Brief:On Friday, March 15th at 10am we will host this years Maltz Challenge. This year we have the privilege of honoring MSgt... Read More

“Cool Runnings”20 Minute AMRAP:100 Meter front rack KB carry (53s/36s)15 Box jumps (30/24)30 Sit-ups10 Strict pull-ups Tomorrow’s Forecast:Thursday’s workout calls for improving our weaknesses. Box Brief:On Friday, March 15th at 10am we will host this years Maltz Challenge. This year we have the privilege of honoring MSgt Bill Posch and SSgt Carl P. Enis, assigned... Read More

“Face Off”For Time:800 Meter run-Then-3 Rounds:20 HSPU40 Meter walking lunge (50s/35s)15 Dumbbell facing burpees-Then-400 Meter run Tomorrow’s Forecast:Wednesday’s workout calls for a front rack carry, box jumps, sit-ups, and pull-ups.Box Brief:On Friday, March 15th at 10am we will host this years Maltz Challenge. This year we have the privilege of honoring MSgt Bill Posch and... Read More

“Rundown”For Time: 21 – 18 – 15 – 12 – 9 – 6 – 3 Row for caloriesKBS (53/36) Tomorrow’s Forecast:Tuesday’s workout calls for running, handstand push-ups, lunges, and burpees. Box Brief:We’re two weeks into the CrossFit Open. Don’t forget to complete your bingo cards for the upcoming raffle.

Beginning on an 8-minute clock, complete as many reps as possible of: 25 Toes-to-bars 50 Double-unders 15 Squat cleans (135/85) 25 Toes-to-bars 50 Double-unders 13 Squat cleans(185/115) If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 Toes-to-bars 50 Double-unders 11 Squat cleans (225/145) If completed before 12 minutes, add... Read More

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2-OR-5 Rounds:2 Minutes – Goat 12 Minutes – Goat 2 Tomorrow’s Forecast:Friday’s workout calls for Open WOD 19.2! Box Brief:On Friday, March 15th at 10am we will host this years Maltz Challenge. This year we have the privilege of honoring MSgt Bill Posch and... Read More

“Free Solo”20 Minute AMRAP: teams of 2200 Meter run2 Rope climbs10 Burpees Tomorrow’s Forecast:Thursday’s workout calls for a GOAT day. Box Brief:On Friday, March 15th at 10am we will host this years Maltz Challenge. This year we have the privilege of honoring MSgt Bill Posch and SSgt Carl P. Enis, assigned to the 308th Rescue... Read More

“Dead Ahead”4 Rounds:21 Deadlifts (135/95)15 Box jumps (24/20)9 Push jerks (135/95)Tomorrow’s Forecast:Wednesday’s workout calls for running, rope climbs, and burpees. Box Brief:On Friday, March 15th at 10am we will host this years Maltz Challenge. This year we have the privilege of honoring MSgt Bill Posch and SSgt Carl P. Enis, assigned to the 308th Rescue... Read More

“First Dip”3 Rounds:1 Minute KBS (53/36)1 Minute Ring dips1 Minute T2B1 Minute Double unders1 Minute Rest Tomorrow’s Forecast:Tuesday’s workout calls for deadlifts, box jumps, and push jerks. Box Brief:Don’t forget to submit your Open scores before Monday at 5pm. On Friday, March 15th at 10am we will host this years Maltz Challenge. This year we have... Read More

“Open WOD 19.1“15 Minute AMRAP:19 Wall Balls (20/14)19 Calorie Row Box Brief: Our schedule for this years Open is A LOT different than before. Thursday – Goat DayFriday – The Open workout will be programmed. All morning classes and open gym will Run normally. All night classes will be cancelled to make way for Friday Night Lights. We... Read More