“Ball and Chain”15 Minute AMRAP:Run around building w/KB (53/36)15 KBS (53/36)15 Sit-ups15 Push-ups Box Brief:Today is Bring a Friend Day!

“Candy Crush”5 Rounds:400 Meter run 15 Thrusters (75/55)2 Legless rope climbs Box Brief:This Thursday is Bring a Friend Day!

Pause Back Squat + Back SquatBuild to a heavy complex “Push It to the Limit”5, 90 Second Rounds:15/12 Calorie rowMax burpees over rowerRest 2:30 between rounds Box Brief:This Thursday is Bring A Friend Day!

“Clothesline”12 Minute Ladder:2 Dumbbell snatches (50/35)2 T2B2 Box jumps (24/20)4 Dumbbell snatches4 T2B4 Box jumps6 Dumbbell snatches 6 T2B6 Box jumpsEtc… Up by 2’s until finished Box Brief:Bring A Friend Day is this Thursday!!! 

“Filthy Fifty” For Time: 50 Box Jumps (24/20)50 Jumping Pull-ups50 KBS (35/26)50 Walking Lunges50 Knees to Elbows50 Push Press (45/35)50 Sit-ups50 Wall Balls (20/14)50 Burpees50 Double Unders Box Brief: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 and 7:30pm... Read More

“Viking”5 Rounds:500/400 Meter row15 Bench press (135/85) Box Brief: 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 and 7:30pm classes will be cancelled to accommodate.

DeadliftBuild to a heavy set of 7 “Layaway”7 Minute AMRAP:7 Deadlifts 14 Sit-upsBox Brief: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 and 7:30pm classes will be cancelled to accommodate.

“Blue Locker”5 Minute AMRAP:50 Double unders21 OHS (95/65)21 Pull-ups5-minute rest5 Minute AMRAP:50 Double unders15 OHS (115/85)15 C2B pull-ups5-minute rest5 Minute AMRAP:50 Double unders9 OHS (135/95)9 Bar muscle-ups Box Brief: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 and 7:30pm... Read More

“Devil Dash”20 Minute AMRAP:400 Meter run12 Devil presses (50s/35s)12 Box step-ups (50s/35s)(24/20) Box Brief:The Habitap 10-Week Challenge kicks off Monday! This program is the perfect opportunity to take back control of your life nutritionally. Monday is also the last day to sign up. If you’re on the fence, I would highly encourage you to give... Read More

“Saving Grace” In Teams of 3 (30-minute cut-off) 3 Rounds: 60/50 Calorie row 50 T2B In Time Remaining: 30 Clean and jerks (95/65) (65/45) 30 Clean and jerks (115/85) (75/55) 30 Clean and jerks (135/95) (95/65) 30 Clean and jerks (155/105) (105/75) 30 Clean and jerks (185/135) (135/95) 30 Clean and jerks (205/145) (145/105) Box... Read More