“Captain Crunch” 4 Minute AMRAP: 600 Meter Run -then- 15 Deadlifts (225/155) 15 Bar Over Burpees 20 Sit-ups 4-minute rest 4 Minute AMRAP: 400 Meter Run -then- 10 Deadlifts (275/185) 15 Bar Over Burpees 25 Sit-ups 4-minute rest 4 Minute AMRAP: 200 Meter Run -then- 5 Deadlifts (315/205) 15 Bar Over Burpees 30 Sit-ups Box... Read More

Squat Snatch Find 1 rep max “Chutes and Ladders” 7 Minute Ladder: 3/3, 6/6, 9/9, 12/12, etc… Overhead squat (135/95) Ring dips Box Brief: This Saturday we will be the return of “Hero Workout Saturdays.”  The workout will begin at 7:45am, doors to the gym open at 7:15am.  We will still have our normally scheduled... Read More

“Marching Band” 4 Rounds: 400 Meter Run 50’ Dumbbell Walking Lunge (50s/35s) Box Brief: Bring A Friend Day is this Thursday!!!

“Twisted Sister” 12 Minute AMRAP: 15 C2B Pull-ups 20 Burpees 15 SDLHP (95/65) Box Brief:  Bring A Friend Day is this Thursday!!!Congratulations to all the ladies who competed this weekend at Femme Royale! Lexi and Amber took 2nd in the RX division while Jessica and Stephanie M took 3rd in the Fun division.

“Hard Labor” 25 Minute AMRAP: teams of 3 80/60 Calorie row 80 Synchronized bar facing burpees (115/85) 80/60 Calorie row 60 Synchronized front rack lunges (115/85) 80/60 Calorie row 40 Synchronized push jerks (115/85) 80/60 Calorie row 20 Synchronized thrusters (115/85) Box Brief:  Don’t forget we have some of our amazing ladies competing this Saturday at Femme Royal.  Events... Read More

“Hang Around” For Time: 50 Double unders 5 Strict muscle-ups 40 Double unders 4 Strict muscle-ups 30 Double unders 3 Strict muscle-ups 20 Double unders 2 Strict muscle-ups 10 Double unders 1 Strict muscle-ups Box Brief: Don’t forget we have some of our amazing ladies competing this Saturday at Femme Royal.  Events start at 8am and... Read More

“Whip & Nae Nae” 5 Rounds: 400 Meter run 15 Left arm kettle bell snatches (36/26) 15 Right arm kettle bell snatches (36/26) Box Brief: Don’t forget we have some of our amazing ladies competing this Saturday at Femme Royal.  Events start at 8am and will be going on throughout the day.  Come out and show... Read More

Squat Clean Find 1 rep max Front Squat Find 1 rep max Box Brief: We have many amazing ladies competing this Saturday at Femme Royal.  Events start at 8am and will be going on throughout the day.  Come out and show your support!  

“Cement Mixer” 15 Minute AMRAP: 15 Toes to bar 15 Deficit push-ups 15 Box jumps (24/20) Box Brief: We are bringing back “Hero Workout Saturday” this month on the 30th. One Saturday a month we will get together to honor one of our heroes. The workouts are typically 30 minutes or longer and are known... Read More

Box Brief: The Sunday blog is up!  If you’ve ever read or seen any of the content I post then you know I’m a big advocate of warming-up, stretching and recovery.  If you’re not warming up or if you’re just going through the motion then you aren’t optimally primed for whatever it is your doing.... Read More