“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!    

“Fight Gone Bad” 3 Rounds: 1 Minute – Wall balls (20/14) 1 Minute – Sumo deadlift high pull (75/55) 1 Minute – Box jumps (20/14) 1 Minute – Push press (75/55) 1 Minute – Row for calories 1-minute rest Box Brief: This Thursday is Bring a Friend Day!

“Reaver” For Time: 120 Double unders 50 Wall balls (20/14) 25 Deadlifts (245/165) 120 Double unders 40 Wall balls 20 Deadlifts 120 Double unders 30 Wall balls 15 Deadlifts 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... Read More

“March Assault” 3 Rounds: 400 Meter run 21 Burpees 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).

Back Squat 3 – 3 – 3 – 3 – 3 – 3 – 3 “Real Deal” 10 Minute AMRAP: Ring rows Push-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).

“Flower” For Time: 1000 Meter Row 50 Hang Squat Snatch (45/35) 30 T2B Box Brief: Happy Memorial Day! The class schedule will be slightly modified. Only 5 scheduled classes with open gym staying the same. 6:30, 8:30, 9:30, 11:30am and 3:30pm. Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots... Read More