Back Squat 10 x 2 Box Brief: Have a good weekend full of recovery!

 “Helen” 3 Rounds: 400 Meter Run 21 KBS (53/36) 12 Pull-ups Box Brief: Today is Bring a Friend Day!

 “Why Mott” 4 Minute AMRAP: 20 Clusters (95/65) 20 Burpee box jumps overs (20) 4-minute rest 4 Minute AMRAP: 15 Clusters (115/85) 15 Burpee box jump overs (24/20) 4-minute rest 4 Minute AMRAP: 10 Clusters (135/95) 10 Burpee box jump overs (30/24) Box Brief: Happy Birthday to our very own Emily Mott!

“Squeaky Wheel” 3 Rounds: 800 Meter run 100 Double unders 50 Sit-ups Box Brief: This Thursday Is Bring A Friend Day!!!

“Pants On Fire” 15 Minute AMRAP: 30 Air squats 10 Deadlifts (225/155) 5 Muscle-ups Box Brief: This Thursday Is Bring A Friend Day!!!

“Goosebumps” 50 – 35 – 20 Wall Balls (20/14) Pull-ups Box Brief: This Saturday we will be heading to Floyd Lamb Park at 10am for some kick ball and a BBQ. All classes will be cancelled, so come out, bring the family and lets enjoy some amazing weather.

“Road Runner” 3 Rounds: teams of 2 600 Meter run 400 Meter run 200 Meter run Box Brief: The weightlifting clinic is today! Our 6:30 and 7:30pm classes are cancelled to accommodate.

“Third Wheel” 7 Minute AMRAP: teams of 3 50 Power cleans (135/95) 50 Power cleans (185/125) AMRAP Power cleans (225/155) 3-minute rest 7 Minute AMRAP: 50 Bench press (135/85) 50 Bench press (185/115) AMRAP Bench press (225/135) 3-minute rest 7 Minute AMRAP: 50 Front squats (135/95) 50 Front squats (185/125) AMRAP Front squats (225/155) Box... Read More

“La-la Land” 4 Rounds: 1 Minute Row for calories 1 Minute Dumbbell step-ups (50/35) (24/20) 1 Minute Sit-ups 1 Minute 1-Arm dumbbell push press (50/35) 1 Minute Rest 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... Read More

“Dork” 6 Rounds: 60 Double unders 30 KBS (53/36) 15 Burpees 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. This Saturday we will be heading to Floyd Lamb... Read More