“Sonic Boom” 3 Rounds: 400 Meter run 10 Ring muscle-ups Box Brief: Coming off of a very intense 5 weeks of training its time for everyone to catch their breath this week and relax. Programming is meant to be done at a lower intensity with regular training resuming the following week. Starting the first week... Read More

“Goat Day” 20 Minute EMOM: Odd Minutes – Goat 1 Even Minutes – Goat 2 Box Brief: Congratulations to everyone who survived yet another CrossFit Open.

“Tabata Be Kidding Me” 8 Rounds Each Station: 20 seconds on, 10 seconds off KBS (53/36) Burpees Row for calories Strict press (75/55) Box Brief: Here is the Open schedule for the week. Thursday Last regular class will be at 3:30pm. After the announcement we will open up heats for anyone to complete the open... Read More

“Hang Ten” 7 Minute AMRAP: 10 Power cleans (135/95) 20 Push-ups “Death By” 10 Meter Sprint Box Brief: Here is the Open schedule for the week. Thursday Last regular class will be at 3:30pm. After the announcement we will open up heats for anyone to complete the open workout. No official classes will be run... Read More

“Nostradamus” 3 Minute AMRAP: 20 Thrusters (95/65) 20 C2B Pull-ups 3-minute rest 3 Minute AMRAP: 15 Thrusters 15 C2B Pull-ups 3-minute rest 3-minute AMRAP: 10 Thrusters 10 C2B Pull-ups Box Brief: This Thursday is Bring a Friend Day!

“Ground and Pound” 5 Rounds: 400 Meter run 15 Burpee Box jump overs (24/20) Box Brief: Athletes extra credit cards and scores need to be submitted by Monday night at 5pm.

Box Brief: Welcome to the Sunday blog!  This week’s article was a lot of fun to read.  We’re told on a regular basis that exercise is good for us.  But what is the science backing that? And what are the benefits other than looking good in the mirror?  Well luckily we have people like Dr. Mark... Read More

“Goat Day” 20 Minute EMOM: Odd Minutes – Goat 1 Even Minutes – Goat 2 Box Brief:  Here is the Open schedule for the week. Thursday Last regular class will be at 3:30pm. After the announcement we will open up heats for anyone to complete the open workout. No official classes will be run but... Read More

“Cool Runnings” 20 Minute AMRAP: 100 Meter front rack KB carry (53s/36s) 15 Box jumps (30/24) 30 Sit-ups 10 Strict pull-ups Box Brief: Just a reminder our last class today is at 3:30pm!

“Rundown” For Time: 21 – 18 – 15 – 12 – 9 – 6 – 3 Row for calories KBS (53/36) Box Brief: Here is the Open schedule for the week. Thursday Last regular class will be at 3:30pm. After the announcement we will open up heats for anyone to complete the open workout. No... Read More