“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).

Box Brief: Welcome to the Sunday blog!  I hope you like to read, because I have a treat for you.  Every six months or so I sit down and I reread some of my favorite CrossFit Journal articles.  Most of those articles just so happen be written by CrossFit founder Greg Glassman.  What I’ve found... Read More

24 Minute EMOM: Minute 1 – 10 Strict pull-ups Minute 2 – 12 Dumbbell step-ups (50s/35s)(20″) Minute 3 – 8 Bar facing burpees + 20 Double unders Box Brief: Have a great weekend!

“Melt Down” Running Clock: 5:00 Row 4:00 Shuttle runs 3:00 Pass through + push-up 2:00 KBS (53/36) 1:00 Burpees Box Brief: Today is Bring a Friend Day!

Back Squat Build to 3 rep max Push Press Build to 3 rep max Box Brief: Are you experiencing discomfort in you lower back?  This week’s recovery video could be your fix!

“Christine” 3 Rounds: 500 Meter row 12 Deadlifts (Body Weight) 21 Box jumps (24/20″) Box Brief: Have a friend interested in CrossFit? Bring them this Thursday for Bring a Friend Day (BAFD)  

“Bruised Ego” 5 – 10 – 15 – 20 – 15 – 10 – 5 OHS (115/75) Toes to bar Box Brief: This Thursday is Bring a Friend Day (BAFD)

Box Brief: Welcome to the Sunday blog! Happy Father’s Day to all the dads out there, I hope you all have a great day.  Today’s article is all about perspective, it may be a short read, but the point being made really hits home for me.  I hope this article changes your approach to workouts... Read More

“Jackhammer” Teams of 3 7 Minute AMRAP: Strict Press 50 Reps (95/65) 50 Reps (115/75) Max Reps (135/85) -3 Minute rest- 7 Minute AMRAP: Back Squat 50 Reps (135/95) 50 Reps (185/135) Max Reps (225/155) -3 Minute Rest- 7 Minute AMRAP: Deadlift 50 Reps (225/155) 50 Reps (275/185) Max Reps (315/205) Box Brief: Have a... Read More

“Cliffhanger” 20 Minute AMRAP: 400 Meter Run Max Unbroken Muscle-ups Box Brief: The weightlifting clinic is today at 6:30pm! The 6:30 & 7:30pm classes are cancelled.