Back Squat 4 @ 50% of 1 rep max 4 @ 65% 4 @ 75% 4 x 4 @ 80-85% Box Brief: This Thursday is Bring a Friend Day (BAFD)

3 Minute AMRAP: 15 T2B 20 SDLHP (95/65) 3-minute rest 3 Minute AMRAP: 15 T2B 15 SDLHP (115/80) 3-minute rest 3 Minute AMRAP: 15 T2B 10 SDLHP (135/95) Box Brief: Our Memorial Day class schedule will be slightly modified. Only 5 scheduled classes with open gym staying the same. 6:30, 8:30, 9:30, 11:30am and 3:30pm.

“Regional Event 3-ish” For Time: 30 Overhead walking lunges (50/40) 100 Double unders 50 Wall balls (20/14) 30 Strict pull-ups 50 Wall balls 100 Double unders 30 Overhead walking lunges Box Brief: Memorial Day Murph workout and BBQ will be this Saturday at 10am. We will provide the main course, we just ask that everyone... Read More

Box Brief: It’s movie day at the Sunday Blog!  I posted this video a little over a year ago, but I think it’s too important to forget about.  It’s a very simple video about our nutrition.  The great part about nutrition is that it doesn’t matter what your goals are.  If you want to compete... Read More

3 Rounds: 10 Front squats (185/125) 20 C2B Pull-ups 10 Bar over burpees Box Brief: Have a good weekend!

3 Rounds: 500 Meter Row 20 Dumbbell Push Press (35s/25s) 15 Deadlifts (205/145) Box Brief: It’s been a while since the last reminder.  Don’t forget to stretch!

“Annie on the Run” 50 – 40 – 30 – 20 – 10 Double unders Sit-ups 200 Meter run after each round Box Brief: Your recovery video will be back next week, sorry for the inconvenience!

Strict Press Build to heavy set of 3 Push Jerk Build to heavy set of 2 Split Jerk Build to heavy set of 1 Box Brief: Beginning June 1st we are officially changing membership software systems to ZenPlanner. ZenPlanner not only offers a much more user friendly interface to manage your membership details but also... Read More

15 Minute AMRAP: 15 Box Jumps (24/20) 12 Ring Dips 9 Power Cleans (155/105) Box Brief: Beginning June 1st we are officially changing membership software systems to ZenPlanner. ZenPlanner not only offers a much more user friendly interface to manage your membership details but also provides WOD TRACKING!!! You can now log your workouts and... Read More

Box Brief: Happy Sunday, and more importantly Happy Mother’s Day!  I’m very excited about today’s article, it was a very good read.  Today’s topic is all about mental fortitude.  We’ve all had those workouts where our mind was filled with negative thought.  For some of us that might be the majority, but what can we... Read More