“Griff” For Time: 800 Meter Run 400 Meter Run Backwards 800 Meter Run 400 Meter Run Backwards Box Brief: We are closed today and tomorrow. See you on Monday!!!

“Turkey WOD” 40 Minute AMRAP: teams of 3 Athlete 1 – 800 Meter Run w/wall ball (20/14) = 25pts Athlete 2 – Gymnastics Athletes 3 – Barbell Gymnastics 20 Sit-ups = 2pts 1 Rope climb = 5pts 8 Pull-ups = 5pts 15 Push-ups = 5pts 20 KBS = 10pts 30 Air Squats = 10pts Barbell... Read More

Back Squat 4 – 4 – 4 – 4 – 4 – 4 Power Clean + Front Squat Build to today’s heavy single with a 2 second pause in the receiving position, followed by a front squat. Box Brief: This week there is no official Bring A Friend Day because of Thanksgiving but anyone is... Read More

“Body Heat” 20 Minute EMOM: Even Minutes – Max row for calories Odd Minutes – Max burpees Box Brief: This week there is no official Bring A Friend Day because of Thanksgiving but anyone is welcome to attend our Turkey WOD this Thursday. Thanksgiving Schedule: Thursday (Thanksgiving) – Only a 8:30 and 9:30am class Friday... Read More

“Knuckle Sandwich” For Time: 10 Muscle-ups -then- 5 Rounds: 10 Push presses (155/105) 10 Front rack lunges (155/105) -then- 10 Muscle-ups Box Brief: This week there is no official Bring A Friend Day because of Thanksgiving but anyone is welcome to attend our Turkey WOD this Thursday. Thanksgiving Schedule: Thursday (Thanksgiving) – Only a 8:30... Read More

Box Brief: Happy Sunday!  This is our weekly blog.  Today’s article discusses a topic that never goes out of style.  We’re of course referring to recovery.  It cannot be emphasized enough how recovering from our workouts is very important.  Recovery doesn’t mean take the day off from the gym and lay on the couch.  We... Read More

Power Snatch Build to heavy single “No Fly Zone” 10 Rounds: Not for time 10 Unbroken power snatches Slow jog around the building Box Brief: This Saturday will be our Hero WOD Saturday! This month we will be doing DVB during our 9 and 10am classes. DVB is a local hero which several of our... Read More

“ROWmance” Tabata Box jumps (24/20) L-Sit Ring rows Handstand hold Row for calories 1 Minute rest between each exercise 8 consecutive rounds at each exercise of 20 seconds of work, 10 seconds rest Box Brief: Weightlifting clinic is this Thursday at 6:30pm. Cost is $20 (paid to Ricky). Sign up sheet is on the front desk.... Read More

“Crystal Palace” 7 Minute AMRAP: teams of 3 50 Front squats (135/95) 50 Front squats (185/125) AMRAP – Front squats (225/155) 3-minute rest 7 Minute AMRAP: 50 Bench press (135/95) 50 Bench press (155/105) AMRAP – Bench press (185/125) 3-minute rest 7 Minute AMRAP: 50 Deadlift (185/125) 50 Deadlift (225/155) AMRAP – Deadlift (275/185) Box... Read More

“Black Lung” For Time: 400 Meter run 100 Meter farmers carry (72s/53s) 800 Meter run 100 Meter farmers carry 400 Meter run Box Brief: This Saturday will be our Hero WOD Saturday! This month we will be doing DVB during our 9 and 10am classes. DVB is a local hero which several of our members... Read More