“Dirty 30” For Time: 300 Meter run 30 Air squats 30 SDLHP (72/53) 30 Calorie row 30 SDLHP 30 Air squats 300 Meter run Box Brief: Hey it The Open here, wondering if you were going to register to have a good time. Oh you are? Perfect.

“Rag Doll” 4 Rounds: 20 Burpees 20 T2B 20 Ring dips Box Brief: Bring a Friend a Friend Day (BAFD) is this Thursday! Don’t forget to sign up for The Open!

Clean Pulls 3 – 3 – 3 – 3 – 3 @90-105% of 1 rep max “Clean Up” 10 Minute AMRAP: 50 Double unders 25 Power cleans (95/65) 50 Double unders 20 Power cleans (135/95) 50 Double unders 15 Power cleans (185/125) 50 Double unders 10 Power cleans (225/155) 50 Double unders 5 Power cleans... Read More

Strict Press Find 1 rep max “Dumbbell-Dore” 4 Sets: 30 Seconds max hang dumbbell squat cleans (50s/35s) 30 Seconds rest 30 Seconds max dumbbell push press (50s/35s) 90 Seconds rest 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... Read More

“18 Going On 30” 18 Minute AMRAP: 30 Push jerks (115/80) 30 Box jumps (24/20) 30 Calorie row 30 T2B 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. After the announcement we will open up heats for... Read More

“Mission Impossible” 20 Minute EMOM: Even Minutes – 20/15 Calorie row Odd Minutes – 200 Meter run Box Brief: 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 classes will be cancelled to accommodate.

“Love Is A Battlefield” 5 Rounds: teams of 2 1 Minute – Thrusters (95/65) 1 Minute – Ring push-ups 1 Minute – Dumbbell step-ups (50/35) (20”) 1 Minute Rest Box Brief: 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

“Players Choice” 1RM Squat Back squat Front squat Overhead squat Gymnastic Test Max muscle-ups Max pull-ups Max strict HSPU Conditioning Test 500 Meter row 50 Calorie bike 400 Meter run Box Brief: 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... Read More

“Dead Weight” 21 – 15 – 9 Deadlifts (275/185) Burpees over bar 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. After the announcement we will open up heats for anyone to complete the open workout. No official... Read More

Box Brief: Happy Sunday!  I’m very excited about this week’s article.  It discusses the importance to breathing correctly during workouts.  Just like with body movements we can develop bad habits with our breathing over a lifetime.  Today’s post will describe what those bad habits are and how we correct them.  Enjoy!