“Ping Pong”15 Minute Ladder:2 10-Meter shuttle runs2 KBS (53/36)2 Sit-ups4 10-Meter shuttle runs4 KBS 4 Sit-ups6 10-Meter shuttle runs6 KBS6 Sit-upsEtc… Continue to add 2 reps to each exercise after every round. Box Brief:Saturday the 12th at 10:30am is our annual goal meeting. We will be writing goals down on the board for the new... Read More

“Half & Half”3 Rounds: teams of 2Partner A – 400 Meter row + 200 Meter KB carry (35s/25s)Partner B – 400 Meter run Box Brief:Bring A Friend Day is this Thursday! Are you looking to improve your nutrition/lifestyle going into the new year? Well you’re in luck! The Habitap 10-Week Challenge is starting January 14th.... Read More

“Road to Hana”30 Minute AMRAP:50 Double unders10 Front rack lunges (165/110)10 Burpee box jumps (24/20)5 Ring muscle-ups Box Brief:Saturday the 12th at 10:30am is our annual goal meeting. We will be writing goals down on the board for the new year and taking the old one down. Are you looking to improve your nutrition/lifestyle going... Read More

“Two Dragons”21 – 15 – 9 Sumo deadlift high pull (115/85)Push press (115/85) Box Brief:Are you looking to improve your nutrition/lifestyle going into the new year? Well you’re in luck! The Habitap 10-Week Challenge is starting January 14th. You’ll learn how to create healthy habits that work with whatever life throws your way. Sign-up today!... Read More

“Arm Candy”10 Rounds:10 C2B Pull-ups15 Sit-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). Are you looking to improve your nutrition/lifestyle going into the new year? Well you’re in luck! The Habitap 10-Week Challenge is starting January... Read More

“Sore Eyes”4 Rounds:20 Ring push-ups20 KBS (72/53)40 Air squats 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).

Front Squat Build to a heavy set of 5Strict Press Build to a heavy set of 3ThrusterBuild to a heavy set of 1 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).

“New Year, New You”For Time:1000 Meter row100 Double unders50 Calorie bike100 Double unders1000 Meter run Box Brief:New years schedule: Tuesday, January 1st – New Years Day – Open Gym 7am-12pm

“Powerpuff”For Time:30 T2B400 Meter run30 Deadlifts (225/155)400 Meter run30 HSPU400 Meter run30 Deadlifts 400 Meter run30 T2B Box Brief:New years schedule: Monday, December 31st – New Years Eve – Last Class at 4:30pm Tuesday, January 1st – New Years Day – Open Gym 7am-12pm

SnatchBuild to a heavy single “Big Haul”20 Minute EMOM:Even Minutes – 200 Meter runOdd Minutes – 1-3 Snatches Box Brief:Holiday Schedule: Monday, December 31st – New Years Eve – Last Class at 4:30pm Tuesday, January 1st – New Years Day – Open Gym 7am-12pm