“Rack City” For Time: 10 Power cleans (155/105) 50 Air squats 10 Front squats (155/105) 50 Air squats 10 Push jerks (155/105) 50 Air squats 10 Clusters (155/105) “Tabata” Hollow rocks Box Brief: Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20... Read More

Back Squat Build to heavy set of 5 “Fast Twitch” For Time: 40/30 Calorie row 30 Box jump overs (24/20) 20 HSPU Box Brief: Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).

“Super Soaker” 5 Rounds: 400 Meter run w/wall ball (20/14) 400 Meter run 10 Muscle-ups Box Brief: Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).

“Mind Eraser” 20 Minute AMRAP: 7 Power cleans (135/95) 7 Burpees 200 Meter run Box Brief: Pick one thing you could do this weekend to help yourself recover.

“Rope-A-Dope” For Time: 800 Meter run -Then- 3 Rounds: 20 Back rack lunges (115/85) 1 Rope climb 20 Sit-ups 1 Rope climb -Then- 400 Meter run Box Brief: Bring your friends today!

“Over It” 16 Minute EMOM: Even – 20/15 Calorie row Odd – Max Shoulder to overhead (115/85) Box Brief: This Thursday is Bring a Friend Day!

Front Squat Build to heavy set of 5 Squat Clean Build to heavy set of 2 Box Brief: Bring a Friend Day is this Thursday!

“Angie” For Time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air squats Box Brief: This Thursday is Bring a Friend Day!

“Jackie” For Time: 1000 Meter row 50 Thrusters (45/35) 30 Pull-ups Box Brief: Don’t forget to stretch/recovery from the week!

Squat Snatch Build to a heavy triple “Rising Storm” For Time: 10 Power snatch @65% of today’s 3RM 10 Power snatch @70% 10 Power snatch @75% 10 Power snatch @80% Box Brief: A reminder the weightlifting clinic is tonight! Our 6:30 and 7:30pm classes will be cancelled to accommodate.