“Jack” 20 Minute AMRAP: 10 Push press (115/80) 10 KBS (53/36) 10 Box jumps (24/20) 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... Read More

“Ab Lab” 5 Rounds: 10 Power cleans (135/95) 30 Sit-ups Box Brief: Our Memorial Day 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.

“Fantastic 4” 20 Minute AMRAP: teams of 4 10/8 Calorie row 10 KBS (53/36) 5 Burpees 30 Meter lunge This is a waterfall style workout where one athletes begins on the rower while the others wait. Once the first athlete completes the row they move onto the KBS and the second athlete can begin their... Read More

Front Squat 3 – 3 – 3 – 3 – 3 – 3 – 3 4 Rounds: 30 second Chinese plank face down 30 second Chinese plank face up Box Brief: This Thursday is Bring a Friend Day! Our Memorial Day class schedule will be slightly modified. Only 5 scheduled classes with open gym staying... Read More

“Armed Robbery” 5 Rounds, On the 5:00 400 Meter run 10 Bar facing burpees 10 Shoulder to overhead (155/105) Box Brief: Memorial Day Murph workout and BBQ will be this Saturday at 10am. We will provide the main course, we just ask that everyone brings a side to share. Anyone is welcome to come, so... Read More

“Crush” 4 Rounds: 10 Power snatch (115/80) 30 Wall balls (20/14) 7 Ring muscle-ups Box Brief: Memorial Day Murph workout and BBQ will be this Saturday at 10am. We will provide the main course, we just ask that everyone brings a side to share. Anyone is welcome to come, so invite your friends and family... Read More

“20/20” 5 Rounds: 20 Front squats (135/95) 20 Ring dip Box Brief: Enjoy you’re weekend! Let’s get some active recovery in!

“Annie on the Run” 50 – 40 – 30 – 20 – 10 Double unders Sit-ups 200 Meter run after each round 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... Read More

Deadlift Build to heavy 3 rep max 4 Rounds: 1 Minute plate carry (25s in each hand) 1 Minute hollow rocks 30 Seconds side plank right side 30 Seconds side plank left side 1 Minute Rest Box Brief: Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast.... Read More

“Jump Ship” 20 Minute AMRAP: 20 Dumbbell deadlifts (50s/35s) 20 Dumbbell lunges (50s/35s) 20 Kipping pull-ups 200 Meter run 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.