“Hot Box” 3 Rounds: 400 Meter run 20 T2B 20 OHS (95/65) 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.

“Double Decker” 15 Minute AMRAP: 15 Power snatch (75/55) 30 Double unders 15 Thrusters (75/55) 30 Double unders Box Brief: Have a great weekend!

  “What Do You Mean” 3 Rounds: 1 Minute – KBS (53/36) 1 Minute – Weighted sit-ups (35/20) 1 Minute – Box jumps (24/20) 1 Minute – Weighted sit-ups 1 Minute – Rest Box Brief: Bring your friends today!

Back Squat Build to a 5 rep max Push Press Build to a 5 rep max Box Brief: This Thursday is Bring a Friend Day!

“Jelly Filled” 3 Rounds: 30/20 Calorie row 20 Burpees 30 Wall balls (20/14) Box Brief: This Thursday is Bring a Friend Day!

“Mr. Clean” 20 Minute Ladder 1 Power clean (205/145) + 1 Muscle-up 2 Power cleans + 2 Muscle-ups 3 Power cleans + 3 Muscle-ups 4 Power cleans + 4 Muscle-ups Etc… Keep adding 1 rep to each exercise after each round is complete. Box Brief: Congrats to Amy Gearin for being the June Member of... Read More

“Whopper” For Time: 100 – 80 – 60 – 40 – 20 – – – Double unders 50 – 40 – 30 – 20 – 10 – – – KBS (53/36) 25 – 20 – 15 – 10 – 5 – – – HSPU Box Brief: Don’t forget to stretch this weekend!

“Boat Race” 3 Rounds: 500 Meter row 400 Meter run 3 Minute rest between rounds Box Brief: Today is Bring a Friend Day!

Pause Front Squat Build to a heavy double “Hallelujah” For Time: 40 Pull-ups 20 Front squats (185/135) 40 T2B Box Brief: Have a friend who wants to try a class? Bring them this Thursday for Bring a Friend Day!

“Team Sisson” 20 Minute AMRAP: teams of 2 200 Meter run w/wall ball 10 Burpees w/wall ball 1 Rope climb Box Brief: This Thursday is Bring a Friend Day!