“Get A Grip” 15 Minute AMRAP: 15 T2B 15 Box jumps (24/20) 150 Meter farmers carry (70s/50s) Box Brief: Have a good weekend everyone!

“Niagara Falls” 20 Minute AMRAP: teams of 5 10/8 Calorie row 10 KBS (53/36) 10 Sit-ups 30’ Walking lunge This is a waterfall style workout where one athletes begins on the rower while the others wait. Once the first athlete completes the row they move onto the KBS and the second athlete can begin their... Read More

Bench Press Find 1 rep max 10 Minute AMRAP: Ring muscle-ups Box Brief: This Thursday is Bring a Friend Day!

“Holleyman” 30 Rounds: 5 Wall balls (20/14) 3 Handstand push-ups 1 Power clean (225/155) Box Brief: We only have three classes today! Classes will be at 7am, 8:30am and 10am.

“Death Row” For Time: 2000 Meter Row EMOM – 4 Burpees Box Brief: Bring A Friend Day is this Thursday! We only have three classes this Tuesday for 4th of July. Classes will be at 7am, 8:30am and 10am.

“DJ Roomba” 4 Minute AMRAP: 30/20 Calorie row 15 Burpees over bar Max effort power cleans (135/95) 4-minute rest 4 Minute AMRAP: 30/20 Calorie row 10 Burpees over bar Max effort power cleans (155/105) 4-minute rest 4 Minute AMRAP: 30/20 Calorie row 5 Burpees over Bar Max effort power cleans (185/135) Box Brief: There are... Read More

“Bed and Breakfast” Tabata: 20 seconds work, 10 seconds rest 8 Rounds Each Air Squats Sit-ups Push-ups 10 Meter Shuttle Runs Box Brief: We will only have three classes next week on The 4th of July. To celebrate our Independence we will be doing the Holleyman Hero workout. Classes will be at 7am, 8:30am and 10am.

Every 90 Seconds for 15 Minutes: 1 Power snatch 1 Squat snatch 2 Overhead squats Box Brief: The weightlifting clinic is this Saturday at 11:30am.  Sign up sheet is at the front desk. Cost is $20. We will only have three classes next week on The 4th of July. To celebrate our Independence we will... Read More

“Hell on Wheels” 10 Rounds: 30 Double Unders 10 Dumbbell Lunges (50s/35s) 1 Deadlift @ 85% of 1RM Box Brief: We will only have three classes next week on The 4th of July. To celebrate our Independence we will be doing the Holleyman Hero workout. Classes will be at 7am, 8:30am and 10am.

“Fran” 21-15-9 Thrusters (95/65) Pull-ups Box Brief: Weightlifting Clinic is this Saturday at 11:30am. Sign up sheet is on the front desk. Cost is $20 (paid to Ricky).