“Slippery Slope” For Time: 40 Wall Balls (20/14) 35 Pull-ups 30 Wall balls 25 Pull-ups 20 Wall balls 15 Pull-ups 10 Wall balls 5 Pull-ups Box Brief: Have a great weekend!

“Are We There Yet?” 40 Minute AMRAP: 800 Meter run 10 Deadlifts (315/205) 800 Meter run 50 Sit-ups Box Brief: This Thursday’s we have our weightlifting clinic starting at 6:30pm (just two spots still available). Just a reminder the normally scheduled 6:30 & 7:30pm classes have been cancelled to accommodate.

Back Squat Find 1 rep max 90 Second AMRAP – Ring muscle-ups 90-seconds rest 60 Second AMRAP – Ring muscle-ups 60-seconds rest 30 Second AMRAP – Ring muscle-ups Box Brief: The weightlifting clinic is this Thursday at 6:30pm.  The 6:30 & 7:30pm classes have been cancelled to accommodate.

“Red Balloons” 4 Rounds: 100 Meter farmers carry (70s/50s) 20 Burpees to a 6″ target 100 Double unders Box Brief: Don’t forget about the weightlifting clinic this Thursday at 6:30pm. The 6:30 & 7:30pm classes are cancelled to accommodate. Cost is $20.

“Village People” 5 Minute Clock: 50/35 Calorie Row Buy In AMRAP: 3 Power Cleans (135/95) 3 Front Squats (135/95) 3 Push Jerks (135/95) 5-minute rest 5 Minute Clock: 35/25 Calorie Row Buy In AMRAP: 3 Power Cleans (155/105) 3 Front Squats (155/105) 3 Push Jerks (155/105) 5-minute rest 5 Minute Clock: 20/15 Calorie Row Buy... Read More

Box Brief: Welcome to the Sunday blog! We’re back from our Labor Day vacation, and ready to provide some great information and articles in the near future.  This week’s topic is all about the spine.  It plays such a pivotal role in our day to day lives, but we may struggle to identify issues being... Read More

“Gymnastics Test” 4 Minute AMRAP: Double unders 90-seconds rest 3 Minute AMRAP: HSPU/2 Abmats or less/Strict Press (light) 90-seconds rest 2 Minute AMRAP: Pistols/Box pistols/Box assisted pistols 90-seconds rest 1 Minute AMRAP: Chest to bar Pull-ups/Pull-ups/Band assisted strict pull-ups For Time: 500 Meter Row Box Brief : Have a good weekend!

“Mountain Top” For Time: 20 HRPU 30 Sit-ups 1 Rope climb 15 HRPU 20 Sit-ups 1 Rope climb 10 HRPU 10 Sit-ups 1 Rope climb 15 HRPU 20 Sit-ups 1 Rope climb 20 HRPU 30 Sit-ups 1 Rope climb Box Brief: Today is Bring a Friend Day! (BAFD) Don’t forget to sign up for The... Read More

Deadlift Find 1 rep max Strict Press Find 1 rep max Box Brief: This Thursday is Bring a Friend Day (BAFD)

“Paradise” 6 Rounds: 20 Wall balls (20/14) 30 Double unders 8 Toes to bar 8 Burpee box jump overs (24/20) Box Brief: This Thursday is Bring a Friend Day!