Back Squat 5 – 5 – 5 – 5 – 5 Bench Press 5 – 5 – 5 – 5 – 5 “Slap Happy” 0:00-2:00 – 20 Bar facing burpees 2:00-3:30 – 15 Bar facing burpees 3:30-4:30 – 10 Bar facing burpees 4:30-5:00 – 5 Bar facing burpees Box Brief: Thursday is Bring a Friend... Read More

“Monkey Business” 20 Minute AMRAP: 400 Meter run Max Unbroken T2B Box Brief: This Thursday is Bring a Friend Day! 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 we stay up... Read More

“17.4” 13 Minute AMRAP: 55 Deadlifts (225/155) 55 Wall balls (20/14) 55 Calorie row 55 HSPU 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 we stay up refreshing the... Read More

Box Brief: The Sunday Blog is here! This week’s article comes straight from CrossFit HQ.  It’s a wonderful thought provoking journal entry about maintaining “fitness” in our later years.  We often hear the phrase, “movement is life.”  And I couldn’t agree more. But there is a large population that think walking is enough movement for... Read More

“17.3” Prior to 8:00, complete: 3 Rounds: 6 Chest to bar pull-ups 6 Squat snatches (95/65) 3 Rounds: 7 Chest to bar pull-ups 5 Squat snatches (135/95) *Prior to 12:00, Complete: 3 Rounds: 8 Chest to bar pull-ups 4 Squat snatches (185/135) *Prior to 16:00, Complete: 3 Rounds: 9 Chest to bar pull-ups 3 Squat... Read More

“I Dip, You Dip, We Dip” For Time: 300 Meter run 36 KB lunges (53s/36s) 30 Ring dips 300 Meter run 24 KB lunges 18 Ring dips 300 Meter run 12 KB lunges 6 Ring dips 300 Meter run Box Brief: Our Saturday class times are moving to 8:30 and 9:30am starting this weekend. Weightlifting... Read More

“Roly Poly” Every 10 Minutes, for 30 Minutes 50/40 Calorie row 40 Burpees 3 Rope climbs Box Brief: Our Saturday class times are moving to 8:30 and 9:30am starting this weekend. Weightlifting Clinic is this Thursday at 6:30pm. Sign up sheet is on the front desk. Cost is $20 (paid to Ricky). The 6:30 and... Read More

Sumo Deadlift Find 1 rep max “Sneak Attack” 4 Rounds: 1 Minute Max KBS (72/53) 1 Minute Max sit-ups 1 Minute Max double unders Box Brief: Our Saturday class times are moving to 8:30 and 9:30am starting this weekend. Weightlifting Clinic is this Thursday at 6:30pm. Sign up sheet is on the front desk. Cost... Read More

“Lifeguard” 10 Rounds: not for time 10 Unbroken Thrusters Slow Jog Around Building Box Brief: Our Saturday class times are moving to 8:30 and 9:30am starting this weekend. Weightlifting Clinic is this Thursday at 6:30pm. Sign up sheet is on the front desk. Cost is $20 (paid to Ricky). The 6:30 and 7:30pm to accommodate.

Box Brief: The Sunday Blog is at it again!  I love this opportunity each weekend to provide thought provoking information.  Today we’re going to talk about developing your “core” and the benefits.  There is often confusion on what muscles are even involved when we talk about our “core.”  This week’s article will clarify what muscle... Read More