“Water Slide”10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1Front Squats (95/65)Pull-upsDeficit Push-ups (45’s/25’s)25 Double Unders after each round Quote of the Week:“You are never too old to set another goal or to dream a new dream.”C.S. Lewis Box Brief:People can still sign up for... Read More

“The Overtaker”Every 2 Minutes for 15 Rounds:1 Deadlift1 Hang Squat Clean1 Squat Clean1 Front SquatRecipe of the Week:Here is a tasty recipe to try this weekend!

“Say Mercy”20 Minute Clock:Buy In – 150 Burpees* Start with 4 Minute Row for CaloriesWhatever Calories achieved in 4 minutes will be taken off the 150 burpee buy in With Remainder of TimeEstablish a 3RM Bench Press Meme of the Week:

“Sandcastle”5 Minute AMRAP at each station: teams of 4Calorie BikeRope ClimbsBox Jump Overs (24/20)Sandbag Carry (heavy) Box Brief:Bring A Friend Day is on Thursday. Comp Class is this Saturday at 10:30am. All experience levels are welcome!

“Cannery Row”20 Minute AMRAP:10 Handstand Push-ups15/12 Calorie Row20 Weighted Sit-ups (50/35) Box Brief:Bring A Friend Day is on Thursday. Apollo Games registration is live! https://competitioncorner.net/events/14479/details Welcome to the 13th annual Apollo Games! This year’s format will be teams of 2, Male & Female. For the third time we are offering 3 divisions. RX, Scaled &... Read More

“Evil Dead”6 Rounds:10 Deadlifts (225/155)10 Toes to Bar50 Double Unders Quote of the Week:“It is never too late to be what you might have been.”George Eliot Box Brief:The container challenge is back! Starting August 19th we will work together to kick off the school year with quality foods, in the right amounts. With the support of your... Read More

“Cradle”5 Rounds:100 Foot Walking Lunge (50/35)30 Sit-ups20 Alternating Dumbbell Hang Snatches (50/35) Recipe of the Week:Here is an excellent meal prep video if you like rice!

“Oh, L No”20 Minute AMRAP:20/16 Calorie Row10 Ring Rows10 Strict Press (75/55) T1 (65/45) T2 (45/35):20 L-Sit Meme of the Week:

“Not The EMOM-ma”Every 90 Seconds For 21 Minutes:Hang Power Clean + Power Clean Box Brief:Apollo Games registration is live! https://competitioncorner.net/events/14479/details Welcome to the 13th annual Apollo Games! This year’s format will be teams of 2, Male & Female. For the third time we are offering 3 divisions. RX, Scaled & Beginner. We’re excited to offer... Read More

“Bad Boys”20 Rounds: teams of 2250/200 Meter Row10 Shuttle Runs Box Brief:Apollo Games registration is live! https://competitioncorner.net/events/14479/details Welcome to the 13th annual Apollo Games! This year’s format will be teams of 2, Male & Female. For the third time we are offering 3 divisions. RX, Scaled & Beginner. We’re excited to offer more opportunities for... Read More