“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.

“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