“All Aboard” 5 Minute AMRAP at each station: teams of 4-5 Sled pull (90/45) Prowler push (45/25) Axle bar cleans (145/95) Rope climbs Bike for calories Box Brief: On Labor Day we will only have a 7:30am, 8:30am and 9:30am class. We will be closed the rest of the day.

“Ring of Fire” 5 Rounds: 5 Muscle-ups 10 Shoulder to overhead (185/125) Box Brief: On Labor Day we will only have a 7:30am, 8:30am and 9:30am class. We will be closed the rest of the day. Let’s finish the Vegetable Challenge strong!  Just two more days.

“Casper” 5 Rounds: 1:00 Row for calories 1:00 Burpees 1:00 Sit-ups 1:00 Rest Box Brief: We’re getting close to the end of the Vegetable Challenge.  Here is a link to some useful tips on how to prepare your veggies.

“Powder Keg” 5 Minute Clock: 600 Meter run -AMRAP- 9 Hang squat cleans (95/65) 25 Double unders 5-minute rest 5 Minute Clock: 400 Meter run -AMRAP- 9 Hang squat cleans (135/95) 25 Double unders 5-minute rest 5 Minute Clock: 200 Meter run -AMRAP- 9 Hang squat cleans (155/105) 25 Double unders Box Brief: Weightlifting clinic... Read More

Deadlift Build to a heavy set of 10 “2K Row” For Time: 2000 Meter row Box Brief:  It’s week two of the vegetable challenge.  Stay consistent! Here is another recipe idea.

“Eighteen Wheeler” 18 Minute AMRAP: 18 Box jumps (24/20) 15 Wall balls (24/20) 12 T2B 9 HSPU Box Brief: Weightlifting clinic is this Saturday at 11:30 am. Because of the holiday weekend, this class will be cancelled if we do not get enough people to RSVP. On Labor Day we will only have a 7:30am,... Read More

For Time: teams of 4 400/300 Calorie row/bike 300 Deadlifts (185/135) 200 Bench press (135/85) 50 Rope climbs Box Brief: Here is another recipe to try this weekend or next week. Hope you enjoy!

“Free Fall” 20 Minute AMRAP: 20/14 Calorie row 200 Meter run 20 KBS (53/36) 20 Wall balls (20/14) Box Brief: Check out today’s article for some convenient ways to prepare your veggies.  Each method of cooking vegetables provides different amounts of available vitamins and minerals.  Because of this make sure to have variety!

“Hot Sauce” 4 Minute AMRAP: 75 Double unders 25 Burpees 25 Pull-ups 4-minute rest 4 Minute AMRAP: 60 Double unders 20 Burpees 20 T2B 4-minute rest 4 Minute AMRAP: 45 Double unders 15 Burpees 15 C2B pull-ups Box Brief: This Thursday is Bring a Friend Day! A lot of us struggle to get vegetables in... Read More

“Randy On the Run” 5 Rounds: 400 Meter run 15 Power snatch (75/55) Box Brief:  This Thursday is Bring a Friend Day! Below is one of my favorite meal prep videos.  It’s the perfect example of making meals easy.  Hope you all can use this to help during the Vegetable Challenge.