“Goat Day” 20 Minute EMOM: Odd Minutes – Goat 1 Even Minutes – Goat 2 Box Brief: Here is the Open schedule for the week. 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 classes will be run but... Read More

“Flip Flop” 20 Minute AMRAP:  400/200 Meter run Partner A: 20 Push-ups + 1 Rope climb Partner B: 20 Wall balls (20/14) + 1 Rope climb Both athletes will run at the same time. One athlete will run 400 meters while the other runs 200 meters. Teams can decide who runs which distance each round.... Read More

“Spring Cleaning” 3 Rounds: 400 Meter run 12 Power cleans (155/105) 50 Double unders 5 Sets: 10 Side plank pulses Box Brief:  Bring A Friend Day is this Thursday!! Maltz Challenge is this Friday at 10am. All morning classes will be cancelled. Open gym and night classes will run on schedule.

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