Split Jerk Build to a 1 rep max “Stairway to Heaven” 7 Minute Ladder: 1 Muscle-up 2 Shoulder to overhead (135/95) 2 Front rack lunges (135/95) 2 Muscle-ups 4 Shoulder to overhead 4 Front rack lunges 3 Muscle-ups 6 Shoulder to overhead 6 Front rack lunges Etc.… Keep adding 1 Muscle-up and 2 S2OH &... Read More

“Russian Rowlette” 20 Minute AMRAP: 20 Russian KBS (72/53) 20 Weighted sit-ups (20/14) 20/15 Calorie row Box Brief: Athletes extra credit cards and scores need to be submitted by Monday night at 5pm. Bring A Friend Day is this Thursday!!

Box Brief:   Looking for Monday’s workout?  That’s coming later today, but for now let’s take a look at the Sunday Blog.  This week’s article is something we’ve talked about several times, and that’s recovery.  There are a myriad of different methods to recover, and all of them have varying degrees of success.  This post goes... Read More

“Goat Day” 20 Minute EMOM: Odd Minutes – Goat 1 Even Minutes – Goat 2 Box Brief: Extra Credit is due by Monday night at 5pm!! Turn in scores online to games.crossfit.com. We confirm your scores once they have been submitted.

For Time: 5000 Meter row 4 Rounds: 30 Seconds sit-ups 30 Seconds side plank right side 30 Seconds side plank left side 30 seconds rest Box Brief: Maltz Challenge T-shirts order forms must be turned in by March 1st if you’d like to receive your shirt on the day of the event. Order forms are... Read More

Power Snatch Build to a heavy set of 3 “Speed Racer” For Time: 30 Calorie row 20 Burpee Box jump overs (24/20) 30 Power satch (95/65) 20 OHS (95/65) Box Brief: People are wondering when we are hosting the Open workouts during the open. Here it is! Thursday Last regular class will be at 3:30pm.... Read More

“Twister” 16 Minute AMRAP: 12 C2B pull-ups 16 Hand release push-ups 20 Russian twists (53/36) Box Brief: Maltz Challenge T-shirts order forms must be turned in by March 1st if you’d like to receive your shirt on the day of the event. Order forms are on the front desk. We will only accept cash or... Read More

“Blazing Saddles” 4 Minute AMRAP: 90 Double unders 30 Wall balls (20/14) 30 Burpees 4-minute rest 4 Minute AMRAP: 60 Double unders 20 Wall balls 20 Burpees 4-minute rest 4 Minute AMRAP: 30 Double unders 10 Wall balls 10 Burpees Box Brief: Extra Credit is due by Monday night at 5pm!! Turn in scores online... Read More

Box Brief: Happy Sunday and welcome back to the blog!  Have you ever finished one of our warm-ups and thought, “That was a workout!”.  We do that on purpose, not because we want to torture you though.  Science has shown us that you’re able to increase you performance level and decrease your chance of injury... Read More

“Goat Day” 20 Minute EMOM: Odd Minutes – Goat 1 Even Minutes – Goat 2 Box Brief: Alright the teams have been created!! Check out the spreadsheet on the Member’s Page and start contacting your teammates. We will announce your first week of extra credit shortly.