“Doctor’s Orders” 2 Rounds: 1 Mile Run 100 Sit-ups Box Brief: This Saturday at 10am we are hosting a “Ferda Boys” event sponsored by Lululemon. Lululemon invited 3 male athletes from 10 different CrossFit gyms to throw down. Its not a competition. Just a bunch of guys throwing down having a good time. After our... Read More

Front Squat Find 1 rep max -then- 1 set of 5 @85% of today’s 1 rep max 10 Minute EMOM: 10 Burpee box jump overs (24/20) Box Brief: This Saturday at 10am we are hosting a “Ferda Boys” event sponsored by Lululemon. Lululemon invited 3 male athletes from 10 different CrossFit gyms to throw down.... Read More

“Mighty Mouse” 4 Minute AMRAP: Buy In: 30/20 Calorie row 12 Power cleans (135/95) 3 Ring muscle-ups 4-minute rest 4 Minute AMRAP: Buy In: 20/15 Calorie row 9 Power cleans (155/105) 3 Ring muscle-ups 4-minute rest 4 Minute AMRAP: Buy In: 15/12 Calorie row 6 Power cleans (185/135) 3 Ring muscle-ups Box Brief: This Saturday... Read More

“17.5” 10 Rounds: 9 Thrusters (95/65) 35 Double unders Box Brief: This Saturday at 10am we are hosting a “Ferda Boys” event sponsored by Lululemon. Lululemon invited 3 male athletes from 10 different CrossFit gyms to throw down. Its not a competition. Just a bunch of guys throwing down having a good time. After our... Read More

Box Brief: The Sunday blog is up!  Ever wonder why we encourage foam rolling so much?  This is also referred to as myofascial release, it’s used to eliminate pain and restore motion.  Today’s article goes over what fascia is and how foam rolling and other techniques can help you recover. Enjoy!

Squat Clean Find 1 rep max “Crazy Eights” 4 Rounds: 8 Dumbbell squat cleans (50s/35s) 16 C2B pull-ups 32 Double unders 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 workout partners. We may lose sleep and sanity while... Read More

“Three’s Company” 20 Minute AMRAP: teams of 3 7 Box jumps (24/20) Shuttle run x 3 7 KBS (72/53) Shuttle run x 3 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 workout partners. We may lose sleep and... Read More

Back Squat 5 – 5 – 5 – 5 – 5 Bench Press 5 – 5 – 5 – 5 – 5 “Slap Happy” 0:00-2:00 – 20 Bar facing burpees 2:00-3:30 – 15 Bar facing burpees 3:30-4:30 – 10 Bar facing burpees 4:30-5:00 – 5 Bar facing burpees Box Brief: Thursday is Bring a Friend... Read More

“Monkey Business” 20 Minute AMRAP: 400 Meter run Max Unbroken T2B Box Brief: This Thursday is Bring a Friend Day! 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 workout partners. We may lose sleep and sanity while we stay up... Read More

“17.4” 13 Minute AMRAP: 55 Deadlifts (225/155) 55 Wall balls (20/14) 55 Calorie row 55 HSPU 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 workout partners. We may lose sleep and sanity while we stay up refreshing the... Read More