“Fran” 21 – 15 – 9 Thrusters (95/65) Pull-ups 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. There are only a limited number of spots available so sign up quick. Check out link to register and to learn more about... Read More

“Kung Pao” 4 Rounds: 25/18 Calorie row 25 Burpee pull-ups 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. There are only a limited number of spots available so sign up quick. Check out link to register and to... Read More

“Thunder Trap” 20 Minute AMRAP: teams of 2 Run/Row/Bike 20 KBS (53/36) 20 Weighted Sit-ups (20/14) Athletes can choose to run 200 meters, row 15/12 calories or bike 15/12 calories. You may choose a different option each round. One athlete works at a time. Partner A will run/bike/row. Partner B will complete KBS. Partner A... Read More

“Open WOD 15.3” 14 Minute AMRAP: 7 Ring muscle-ups 50 Wall balls (20/14) 100 Double unders Box Brief: Thursday is Bring A Friend Day! (BAFD)

Power Clean Build to a 1 rep max “Tiger Blood” 3 Rounds: 400 Meter run 10 Unbroken power cleans 200 Meter run every time a set is broken Box Brief: Thursday is Bring A Friend Day!

“Slasher” 13 Minute AMRAP: 50 Dumbbell snatches (50/35) 40 Burpees 30 T2B 20 HSPU Box Brief: Thursday is Bring A Friend Day!

“Deadbeat Cindy” 20 Minute AMRAP: 3 Rounds Cindy 3 Deadlifts 1 Round Cindy = 5 Pull-ups, 10 Push-ups, 15 Air Squats Score = Total weight lifted of all reps combined. For example: 12 reps at 100lbs =a score of 1200. Athletes may add or subtract weight after each round. Box Brief: Have a great weekend!

“Kick Push” For Time: 80 Double unders 800 Meter run 800 Meter row 60 Double unders 600 Meter run 600 Meter row 40 Double unders 400 Meter run 400 Meter row Box Brief: Just a reminder our 6:30 and 7:30pm classes are cancelled tonight for the Weightlifting Clinic.

Thruster Build to 1 rep max “Broken Vessel” 27 – 21 – 15 – 9 Dumbbell strict press (35s/25s) 100’ Dumbbell walking lunge (35s/25s) 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... Read More

“Speed Boat” 5 Rounds: every 4:00 30/20 Calorie row 10 Burpee box jump overs (30/24) 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.