“Air Ball” 4 Rounds: 20/15 Calorie Row 30 Wall Balls (20/14) 5 Bar Muscle-ups

“Mixed Bag” For Time: 1000 Meter row 50 Dumbbell squat cleans (35s/25s) 30 T2B Box Brief: For those signed up for the weightlifting clinic, a reminder this class starts at 11:30am on Saturday.  Money is paid directly to Ricky.

“Flip or Flop” 13 Minute AMRAP: 10 Burpee box jump overs (24/20) 10 Meter handstand walk Box Brief: Our next Bring A Friend Day isn’t until December 14th. Its okay if someone wants to bring a friend before the 14th if they are interested in getting started. If they ask, help them find the best... Read More

Deadlift 5 – 5 – 5 – 5 – 5 Every 30 seconds for 5 minutes: 3 Deadlifts @70-80% of todays 5RM Box Brief: Weightlifting clinic is this Saturday at 11:30am. Cost is $20 (paid to Ricky). Sign up sheet is on the front desk.

“Barbara” 5 Rounds: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air squats Rest 3 minutes in between rounds Box Brief: Weightlifting clinic is this Saturday at 11:30am. Cost is $20 (paid to Ricky). Sign up sheet is on the front desk.

“Swing Set” 15 Minute Ladder: 100 Meter Run, 2 KBS (53/36) 100 Meter Run, 4 KBS 100 Meter Run, 6 KBS 100 Meter Run, 8 KBS 100 Meter Run, 10 KBS Add 2 reps every round Box Brief: Weightlifting clinic is this Saturday at 11:30am. Cost is $20 (paid to Ricky). Sign up sheet is... Read More

Box Brief: Welcome to the Sunday Blog!  I hope everyone had a great Thanksgiving.  Today will be a little lighter in terms of content.  Instead of an article I’m posting another great video from CrossFit HQ.  This video is amazing and really helps me appreciate everything and everyone I have in my life.  Hope you... Read More

  “Griff” For Time: 800 Meter Run 400 Meter Run Backwards 800 Meter Run 400 Meter Run Backwards Box Brief: We are closed today and tomorrow. See you on Monday!!!

“Turkey WOD” 40 Minute AMRAP: teams of 3 Athlete 1 – 800 Meter Run w/wall ball (20/14) = 25pts Athlete 2 – Gymnastics Athletes 3 – Barbell Gymnastics 20 Sit-ups = 2pts 1 Rope climb = 5pts 8 Pull-ups = 5pts 15 Push-ups = 5pts 20 KBS = 10pts 30 Air Squats = 10pts Barbell... Read More

Back Squat 4 – 4 – 4 – 4 – 4 – 4 Power Clean + Front Squat Build to today’s heavy single with a 2 second pause in the receiving position, followed by a front squat. Box Brief: This week there is no official Bring A Friend Day because of Thanksgiving but anyone is... Read More