Power Clean + Front Squat Build to a heavy complex “Moving Day”5 Rounds:5 Squat cleans15 T2B Box Brief:Apollo Games registration is live! Click here to sign up!

“Stutter”21 Minute EMOM:Minute 1 – 200 Meter runMinute 2 – Double undersMinute 3 – Max calorie row Tomorrow’s Forecast:Friday’s workout calls for cleans and toes to bar. Box Brief:The weightlifting clinic this Saturday has been cancelled.

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Back Rack Reverse Lunge 10 – 10 – 10 – 10 – 10 Bench Press 10 – 10 – 10 – 10 – 10 Tomorrow’s Forecast:Thursday’s workout calls for running, double unders, and rowing. Box Brief:Weightlifting clinic this Saturday has been cancelled. Sorry for the inconvenience for those who wished to attend.

“Trail Blazer”Every 7 Minutes, for 28 Minutes400 Meter Run25 C2B Pull-ups20 Burpees Tomorrow’s Forecast:Wednesday’s workout calls for back rack reverse lunge and bench press. Box Brief:Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).

“Fight Gone Bad” 3 Rounds: 1 Minute – Wall balls (20/14)1 Minute – Sumo deadlift high pull (75/55)1 Minute – Box jumps (20/14)1 Minute – Push press (75/55)1 Minute – Row for calories1-minute rest Tomorrow’s Forecast:Tuesday’s workout calls for running, chest to bar pull-ups, and burpees. Box Brief:Weightlifting clinic is Saturday at 11 am with... Read More

“Dime Piece”10 Rounds:30 Double unders6 Front rack lunges 6 Shoulder to overhead Box Brief:Each year we like to support 3 competitions to rally our entire community behind. One of our choices in 2019 is The Girls Gone RX competition on August 10th at CrossFit Raw. It’s a team of 3 competition of all women. We’d... Read More

“Starsky & Hutch”3 Rounds: teams of 22 Minutes slam balls (35/25)2 Minutes partner sit-ups (20/14)2 Minutes bike for calories2 Minutes rest Tomorrow’s Forecast:Friday’s workout calls for double unders, front rack lunges, and shoulder to overhead. Box Brief:Today is Bring a Friend Day!

“Monkey Business”20 Minute AMRAP:400 Meter runMax unbroken T2B Tomorrow’s Forecast:Thursday’s workout calls for slam balls, sit-ups, and biking. Box Brief:Bring A Friend Day is on Thursday!!

Back SquatBuild to a heavy single Strict PressBuild to a heavy single“Baby Burp”7 Minute Ladder: 1 Burpee2 Thrusters (95/55)3 Burpees4 Thrusters5 Burpees6 Thrusters7 Burpees8 ThrustersEtc… Keep adding one rep each time you switch exercises.Tomorrow’s Forecast:Wednesday’s workout calls for running and toes to bar. Box Brief:Bring A Friend Day is on Thursday!!!