20 Minute AMRAP:teams of 2 150 Meter sprint 10 Deadlifts (225/155) 15 Sit-ups Box Brief: Today is Bring a Friend Day!

Pause Front Squat Build to heavy set of 3 “Dilly Dilly” For Time: 50/35 Calorie row 50 T2B Box Brief: Bring A Friend Day is this Thursday!! Our very own Derek Weida is competing this Saturday in Arizona at The Rush Club. Wish him luck when you see him and let’s cheer him on this... Read More

“Trap Queen” 15 Minute AMRAP: 30 Double unders 15 HSPU 30 Double unders 15 Dumbbell power cleans (50s/35s) Box Brief: This Thursday is Bring a Friend Day (BAFD)!

“Dune Buggy” 3 Rounds: 7 Muscle-ups 50 Air squats 10 Hang power snatch Box Brief: Bring A Friend Day is this Thursday!!!

Box Brief: Hello and welcome to the Sunday blog!  Today’s topic is about dealing with injury.  Unfortunately, as long as you have a body you will be susceptible to injury.  That’s just part of life, and it can happen doing anything.  Now I’m not saying any of this to scare you, but rather to prepare... Read More

“Top Thrill Dragster” 4 Minute AMRAP: 20 Burpees 20 Wall balls (20/14) 20 Pull-ups 4-minute rest 4 Minute AMRAP: 15 Burpees 15 Wall balls 15 Pull-ups 4-minute rest 4 Minute AMRAP: 10 Burpees 10 Wall balls 10 Pull-ups Box Brief: Weightlifting clinic is this Saturday at 11:30am. Sign up sheet is on the front desk.... Read More

“Over/Under” 3 Rounds: 1000 Meter row 800 Meter run 60 Double unders Box Brief: This Thursday at 6:30pm will be our monthly Skill Clinic.  This month we will be going over handstand walks. Athletes mist be able to kick up into a handstand against the wall and comfortably hold for 30 seconds.  The 6:30pm class... Read More

Back Squat 5 – 4 – 3 – 2 – 1 3 Rounds: 1 Minute push-up plank 1 Minute side plank 1 Minute side plank 1 Minute rest Box Brief: Weightlifting clinic is this Saturday at 11:30am. Sign up sheet is on the front desk. Cost is $20 (paid to Ricky). This Thursday at 6:30pm... Read More

“Hocus Pocus” For Time: 200 Meter run, 50 Step-ups (24/20 200 Meter run, 50 Sit-ups 200 Meter run, 50 Shoulder presses 200 Meter run, 50 Pumpkin clusters 200 Meter run, 50 Shoulder presses 200 Meter run, 50 Sit-ups 200 Meter run, 50 Step-up Box Brief: Last class today for Halloween will be at 3:30pm.  All... Read More

1 Hang Clean & Jerk + 1 Full Clean & Jerk Build to heavy “TLC” 10 Minute AMRAP: teams of 3 Clean and Jerks @75-85% of today’s complex This is done as a waterfall where each athlete completes one rep and goes to the back of the line Box Brief: This Tuesday on Halloween our... Read More