“Chips & Dip” 5 Rounds: 20 T2B 20 Ring Dips Box Brief: Our 6 week nutrition challenge starts January 15th!!! Our goal here is to hit the reset button after the holiday season and start 2018 on the right track. This challenge will have three focuses: Improve food quality Improve food portioning Improve sleep More... Read More

“Loose Cannon” 20 Minute AMRAP: 20 Jumping lunges 15 KBS (53/36) 1 Rope climb Box Brief: Bring A Friend Day is this Thursday!!! Our 6 week nutrition challenge starts January 15th!!! Our goal here is to hit the reset button after the holiday season and start 2018 on the right track. This challenge will have... Read More

Back Squat 1 – 1 – 1 – 1 – 1 “16 Candles” 16 Minute EMOM: Even – 200 Meter run Odd – 3 Power cleans Box Brief: Bring A Friend Day is this Thursday!!! Our 6 week nutrition challenge starts January 15th!!! Our goal here is to hit the reset button after the holiday... Read More

“Blackjack” 21 Minute AMRAP: 7 Wall balls (20/14) 7 Push-ups w/wall ball 7 Sit-ups w/wall ball (20/14) Box Brief: Bring A Friend Day is this Thursday!!! Holiday schedule:  Monday, December 25th – Christmas Day – Closed Tuesday, December 26th – Open Gym – 7am-Noon Monday, January 1st – New Year’s Day – Open Gym –... Read More

“Nightmare Before Christmas” 15 Minute AMRAP: 10 Deadlifts (225/155) 10 HSPU 20 Air squats Box Brief: This Saturday during our normal scheduled classes, we will be doing the “12 Days of Christmas” WOD. Come wearing your ugliest holiday sweater!!! Holiday schedule:  Monday, December 25th – Christmas Day – Closed Tuesday, December 26th – Open Gym... Read More

“Annie” 50 – 40 – 30 – 20 – 10 Double Unders Sit-ups Box Brief: Lifting clinic is this Thursday at 6:30pm. Sign up sheet will be at the front desk. Cost is $20 (paid to Ricky). The 6:30 and 7:30pm classes will be cancelled to accommodate. This Saturday during our normal scheduled classes, we... Read More

“The First RowOEL” 7 Rounds, On the 3:00 25/18 Calorie row 10 Shoulder to overhead (135/95) Box Brief: This Saturday during our normal scheduled classes, we will be doing the “12 Days of Christmas” WOD. Come wearing your ugliest holiday sweater!!! Lifting clinic is this Thursday at 6:30pm. Sign up sheet will be at the... Read More

Squat Snatch Build to heavy set of 3 “Snatching Through the Snow” For Time: 20 Squat snatch (95/65) 20 Bar over burpees 15 Squat snatch 15 Bar over burpees 10 Squat nnatch 10 Bar over burpees Box Brief: Lifting clinic is this Thursday at 6:30pm. Sign up sheet will be at the front desk. Cost... Read More

“Bah Humbug” 20 Minute AMRAP: 30 KBS (53/36) 30 Step-ups (24/20)(53/36) 30 HRPU 30 Pull-ups Box Brief: This Saturday during our normal scheduled classes, we will be doing the “12 Days of Christmas” WOD.  Come wearing your ugliest holiday sweater!!! Holiday schedule: Monday, December 25th – Christmas Day – Closed Tuesday, December 26th – Open... Read More

Box Brief: Happy Sunday! I always love to highlight just how amazing the CrossFit community can be.  The newest episodic videos from HQ do a great job showcasing what makes each gym so special.  It’s a short introduction to a long video but I hope you all enjoy.