“Liquid Smoke” 4 Rounds: 1 Minute muscle-ups 1 Minute burpees 1 Minute deadlifts (225/155) 1 Minute double unders 1 Minute rest Box Brief: Registration is live for this years Apollo Games!!! Click here to register and to learn more about our annual competition. It’s going to be our best year yet! This Thursday is Bring a Friend... Read More

Clean and Jerk Build to a heavy single “Power Hour” For Time: 50 Clean and jerks (135/95) EMOM – 5 T2B Box Brief: Registration is live for this years Apollo Games!!! Click here to register and to learn more about our annual competition. It’s going to be our best year yet!

“Button Down” 3 Rounds: 3 Minutes row for calories 2 Minutes double under 1 Minute bike for calories 2 Minutes rest Box Brief: Registration is live for this years Apollo Games!!! Click here to register and to learn more about our annual competition. It’s going to be our best year yet!

“Smoke Show” 21 – 15 – 9 SDLHP (115/85) Box jumps (30/24) Box Brief: Registration is live for this years Apollo Games!!! Click here to register and to learn more about our annual competition. It’s going to be our best year yet!

Pause Front Squat + Front Squat Build to a heavy complex “Jack Squat” 3 Rounds: 15 Front squats (135/95) 15 KBS (72/53) 500/400 Meter row 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).

“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!