Front Squats5 x 51 Pause Squat + 4 Front Squats “Indy”7 Minute Ladder: (2/2, 4/4, 6/6, etc….)Goblet Squats (53/36)Shuttle Runs Box Brief:We will have a limited schedule this Friday and next Monday because of Labor Day Weekend. Our last class on Friday will be at 3:30pm. We will only have 8:30 and 9:30am classes on... Read More

“Uppercut”5 Rounds:10 Dumbbell Step-ups (35s/25s) (20)5 Man Makers (35s/25s)-then-50 Unbroken Wall Balls (20/14)-or-70 Wall Balls (20/14) Recipe of the Week:Here is a little meal prep idea for the coming weeks. Enjoy!

Every 90 Seconds for 21 Minutes:Clean Pull + Power Clean Meme of the Week:

5 Rounds: Not for Time3 Front Squats (Heavy)5-10 Strict Pull-ups:15 Bike Sprint Box Brief:Bring A Friend Day is on Thursday.

“Grand Adventure”For Time:2000/1800 Meters150 Sit-ups100 Box Jumps (24/20) Box Brief:Apollo Games registration is live! https://competitioncorner.net/events/14479/details Welcome to the 13th annual Apollo Games! This year’s format will be teams of 2, Male & Female. For the third time we are offering 3 divisions. RX, Scaled & Beginner. We’re excited to offer more opportunities for those that... Read More

“Five Along”5 Minute AMRAP:15/12 Calorie Row15 Push-ups2-Minute Rest 5 Minute AMRAP:10 Ring Rows10 Burpees2-Minute Rest 5 Minute AMRAP:5 Cleans (165/115)5 Dumbbell Strict Press (50s/35s) Quote of the Week:“The effort you invest today is the pride you feel tomorrow.”Unknown Box Brief:Bring A Friend Day is on Thursday. Apollo Games registration is live! https://competitioncorner.net/events/14479/details Welcome to the... Read More

“Freaky Friday”20 Minute EMOM:5 Toes to Bar5 Hang Power Snatch (75/55)5 Thrusters (75/55) Recipe of the Week:Let’s give this Egg Roll in a Bowl recipes! Ingredients:1 tablespoon olive oil3 cloves garlic, minced1 knob of ginger, grated1 teaspoon Chinese five-spice½ C coconut aminoschili paste to taste1 pound ground turkey1 bag tri color coleslaw or broccoli slaw... Read More

“Old MacDonald”20 Minute AMRAP: teams of 2Station 1Row for MetersStation 230 Sit-ups200 Meter Farmers Carry (53s/36s) Meme of the Week:

“Focus”5, 2 Minute Clocks:5 Squat Clean and JerksMax Ring Rows2-Minute Rest Box Brief:People can still sign up for the nutrition challenge until Thursday!

Romanian Deadlifts5 x 5 “No Chill”3 Rounds:200 Meter Run30 Kettlebell Swings (53/36) Box Brief:People can still sign up for the nutrition challenge until Thursday!