“Three Wise Men” 4 Minute AMRAP: 5 Hang squat snatch (135/95) 10 Bar facing burpees 2-minute rest 4 Minute AMRAP: 10 Power cleans (135/95) 20 Pull-ups 2-minute rest 4 Minute AMRAP: 15 Box jumps overs (24/20) 30 Wall balls (20/14) Box Brief: The weightlifting clinic is this Thursday starting at 6:30pm.  The 6:30 & 7:30pm... Read More

“Squatty Potty” 4 Rounds: 20 Squat Cleans (115/85) 800 Meter Run Box Brief: Enjoy you weekend!

 “Three Stooges” 20 Minute AMRAP: teams of 3 100/75 Calorie row 75 Bench press (135/95) 50 Team Sit-ups One athlete working at a time, teams may split the work up however they like. Box Brief: Today is Bring a Friend Day!

“Maximus” 3 Rounds: Max Strict Pull-ups Max Strict Press (115/75) Max Calorie Row in 20 seconds Max L-sit Start a clock and begin an attempt at each exercise every 3 minutes. Box Brief: Bring A Friend is on Thursday!!!  

Deadlift Build to a heavy set of 3  “Space Jam” 12 Minute AMRAP: 7 Box jumps (36/30) 14 KBS (72/53) Box Brief: Bring A Friend is on Thursday!!!

“Hangman” 6 Rounds: 20 Wall balls (20/14) 15 T2B 10 Burpees Box Brief: Bring A Friend is on Thursday!!!

Overhead Squat Build to heavy set of 3 “Ground Breaking” For Time: 50/35 Calorie row 35 Lateral barbell burpees 50 Overhead squats (95/65) 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).

“Knotted Up” 4 Rounds: 400 Meter run 5 Rope climbs 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).

“Hocus Pocus” For Time: 200 Meter Run, 50 Step-ups (24/20) 200 Meter Run, 50 Sit-ups 200 Meter run, 50 Shoulder presses 200 Meter run, 50 Pumpkin clusters 200 Meter run, 50 Shoulder presses 200 Meter run, 50 Sit-ups 200 Meter run, 50 Step-ups Box Brief: Weightlifting clinic is Saturday at 11am with Coach Ricky. There... Read More

1 Hang Clean & Jerk + 1 Full Clean & Jerk Build to a heavy set “TLC”10 Minute AMRAP: teams of 3 Clean and jerks @75-85% of today’s complex Box Brief: On Halloween night we will close the gym after the 4:30 class. All other classes will run on schedule. The WOD will require a... Read More