“Bermuda Triangle”For Time: teams of 2100 Meter row200 Meter row300 Meter row400 Meter row500 Meter row600 Meter row700 Meter row600 Meter row500 Meter row400 Meter row300 Meter row200 Meter row100 Meter row Box Brief:The CrossFit Open is upon us! We’ll be releasing more information and our schedule as we get closer to week one. Don’t... Read More

“Crunch Roll”4 Minute AMRAP:Buy-In – 100 Double unders12 Deadlifts (165/115)18 Sit-ups4-minute rest 4 Minute AMRAP:Buy-In – 75 Double unders10 Deadlifts (215/145)14 T2B4-minute rest 4 Minute AMRAP:Buy-In – 50 Double unders8 Deadlifts (265/175)10 K2E Box Brief:The CrossFit Open is upon us! We’ll be releasing more information and our schedule as we get closer to week one.... Read More

“Throwin’ Fitz”20 Rounds: teams of 25 Dumbbell hang clean and press (50s/35s)4 Strict pull-ups9 10m Shuttle runsPartners alternate after each exercise is complete. For example: Partner A completes all 5 dumbbell clean and presses. Partner B will then complete all strict pull-ups. Partners will continue to alternate until all 20 rounds are complete. Box Brief:Congrats... Read More

Front Squat3 – 3 – 3 – 3 – 3 – 3 – 3 3 Rounds (not for time)Tempo push-ups (3333)40 Second side plank (each side) Box Brief:The CrossFit Open is upon us! We’ll be releasing more information and our schedule as we get closer to week one. Don’t forget to register for the Open!

“Open Test” 20 Minute AMRAP: 50 Wall Balls (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 T2B 30 C2B Pull-ups 30 Burpees 20 Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10 Ring Muscle-ups Box Brief:This Saturday we have our Weightlifting clinic conducted by none other than Coach Ricky himself. The class starts at... Read More

“Annie on the Run”50 – 40 – 30 – 20 – 10 Double undersSit-ups200 Meter run after each round Box Brief:This Saturday we have our Weightlifting clinic conducted by none other than Coach Ricky himself. The class starts at 11am with the cost of $20.

Overhead Walking Lunges10 – 10 – 10 – 10 – 10 3 Sets (Each Side)10 Banded pallof presses Box Brief: This Saturday we have our Weightlifting clinic conducted by none other than Coach Ricky himself. The class starts at 11am with the cost of $20.

“Bender”For Time:1000 Meter row-Then-50 – 35 – 20Russian KBS (72/53)Ring dips-Then-500 Meter row 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).

“Under Fire”4 Rounds:21 Pull-ups15 Bar facing burpees9 Front squats (185/130) 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).

“Dad Bod”20 Minute AMRAP:10 Power cleans 50 Double unders20 Meter handstand walk Box Brief:Apply some recovery techniques to your weekend routine. Grab a foam roller or do some yoga!