“Hang Over” 20 Minute AMRAP: 400 Meter Run 20 Burpees 10 Bar Muscle-ups Box Brief: Bring A Friend Day is this Thursday! Weightlifting Clinic is this Saturday at 11am. We only have 12 spots available so sign up quick! Sign up sheet is on the front desk. Cost is $20 (paid to Ricky).

Box Brief: Welcome back to the Sunday blog!  This week I’m posting an old school article from Greg Glassman.   He wrote this article in 2002, but the principles of fitness haven’t changed at all.  This is where “World-Class Fitness in 100 Words” was created.  This post is a wealth of knowledge, I read it once... Read More

Squat Snatch Find 1 rep max “Stepping Stone” 10 Minute AMRAP: 5 Hang Power snatches (95/65) 10 Overhead lunges (95/65) 1 Rope climb Box Brief: This Saturday at 10am we are hosting a “Ferda Boys” event sponsored by Lululemon. Lululemon invited 3 male athletes from 10 different CrossFit gyms to throw down. Its not a... Read More

“Doctor’s Orders” 2 Rounds: 1 Mile Run 100 Sit-ups Box Brief: This Saturday at 10am we are hosting a “Ferda Boys” event sponsored by Lululemon. Lululemon invited 3 male athletes from 10 different CrossFit gyms to throw down. Its not a competition. Just a bunch of guys throwing down having a good time. After our... Read More

Front Squat Find 1 rep max -then- 1 set of 5 @85% of today’s 1 rep max 10 Minute EMOM: 10 Burpee box jump overs (24/20) Box Brief: This Saturday at 10am we are hosting a “Ferda Boys” event sponsored by Lululemon. Lululemon invited 3 male athletes from 10 different CrossFit gyms to throw down.... Read More

“Mighty Mouse” 4 Minute AMRAP: Buy In: 30/20 Calorie row 12 Power cleans (135/95) 3 Ring muscle-ups 4-minute rest 4 Minute AMRAP: Buy In: 20/15 Calorie row 9 Power cleans (155/105) 3 Ring muscle-ups 4-minute rest 4 Minute AMRAP: Buy In: 15/12 Calorie row 6 Power cleans (185/135) 3 Ring muscle-ups Box Brief: This Saturday... Read More

“17.5” 10 Rounds: 9 Thrusters (95/65) 35 Double unders Box Brief: This Saturday at 10am we are hosting a “Ferda Boys” event sponsored by Lululemon. Lululemon invited 3 male athletes from 10 different CrossFit gyms to throw down. Its not a competition. Just a bunch of guys throwing down having a good time. After our... Read More

Box Brief: The Sunday blog is up!  Ever wonder why we encourage foam rolling so much?  This is also referred to as myofascial release, it’s used to eliminate pain and restore motion.  Today’s article goes over what fascia is and how foam rolling and other techniques can help you recover. Enjoy!

Squat Clean Find 1 rep max “Crazy Eights” 4 Rounds: 8 Dumbbell squat cleans (50s/35s) 16 C2B pull-ups 32 Double unders Box Brief: It’s that time of year again. The Open is upon us! That means for 5-weeks we will over analyze our strategies, diets and workout partners. We may lose sleep and sanity while... Read More

“Three’s Company” 20 Minute AMRAP: teams of 3 7 Box jumps (24/20) Shuttle run x 3 7 KBS (72/53) Shuttle run x 3 Box Brief: It’s that time of year again. The Open is upon us! That means for 5-weeks we will over analyze our strategies, diets and workout partners. We may lose sleep and... Read More