“Flap Jack” 21 Minute AMRAP: 12 Burpees 15 C2B pull-ups 18 Single arm dumbbell push press (50/35) 21 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). Registration for the Apollo Games goes live on Wednesday!! ... Read More

Squat Snatch Build to a heavy single “TNT” For Time: 30 Power snatch (95/65) 30 Clean and jerks (95/65) 30 Thrusters (95/65) Box Brief: Staying active during the weekend helps promote faster recovery.  Try getting outside for a walk, run, swim, bike or anything else that gets you moving.

“Bumpy Ride” 25 Minute AMRAP: teams of 3 12/9 Calorie row 6 Burpees over rower 100 Meter farmers carry (53s/36s) Box Brief: Don’t forget today is Bring a Friend Day!

“Barbara” 5 Rounds: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air squats Box Brief: Bring A Friend Day is Thursday!!

“Upside Down Cake” 15 Minute AMRAP: 10 Dumbbell hang cleans (50s/35s) 10 HSPU 10 Double unders 10 Dumbbell hang cleans 10 HSPU 20 Double unders 10 Dumbbell hang cleans 10 HSPU 30 Double unders Etc… Keep adding 10 double unders each round Box Brief: This Thursday is Bring A Friend Day!

Deadlift Build to a heavy single “Death Grip” 7 Minute Ladder: (3/3, 6/6, 9/9, 12/12, etc.) Deadlift (225/155) T2B Box Brief: Bring A Friend Day is Thursday!!

Hang Power Clean Build to a heavy set of 2 “DT” 5 Rounds: 12 Deadlifts (155/105) 9 Hang power cleans (155/105) 6 Push jerks (155/105) Box Brief: This Sunday, July 22nd we are hosting a fundraising event for LVMPD Search and Rescue in remembrance of a local hero David Vanbuskirk. There are only a limited... Read More

“Sand Rail” Every 3 Minutes, for 24 Minutes 200 Meter run 5 Bar muscle-ups 30 Double unders Box Brief: Weightlifting clinic is today at 6:30pm with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky). On Sunday, July 22nd we are hosting a fundraising event for... Read More

Back Squat Build to 3 rep max “Mad Max” For Time: 400 Meter run 30 Back squats (135/95) 400 Meter run 20 Back squats 400 Meter run 10 Back squats Box Brief: On Sunday, July 22nd we are hosting a fundraising event for LVMPD Search and Rescue in remembrance of a local hero David Vanbuskirk.... Read More

“Cruise Control” 20 Minute AMRAP: 50/35 Calorie row 40 Ring Push-ups 30 Deadlifts (185/135) 20 Burpee box jump overs (24/20) Box Brief: Weightlifting clinic is Thursday at 6:30pm with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).