“Hang Around” For Time: 50 Double unders 5 Strict muscle-ups 40 Double unders 4 Strict muscle-ups 30 Double unders 3 Strict muscle-ups 20 Double unders 2 Strict muscle-ups 10 Double unders 1 Strict muscle-ups Box Brief: Don’t forget we have some of our amazing ladies competing this Saturday at Femme Royal.  Events start at 8am and... Read More

“Whip & Nae Nae” 5 Rounds: 400 Meter run 15 Left arm kettle bell snatches (36/26) 15 Right arm kettle bell snatches (36/26) Box Brief: Don’t forget we have some of our amazing ladies competing this Saturday at Femme Royal.  Events start at 8am and will be going on throughout the day.  Come out and show... Read More

Squat Clean Find 1 rep max Front Squat Find 1 rep max Box Brief: We have many amazing ladies competing this Saturday at Femme Royal.  Events start at 8am and will be going on throughout the day.  Come out and show your support!  

“Cement Mixer” 15 Minute AMRAP: 15 Toes to bar 15 Deficit push-ups 15 Box jumps (24/20) Box Brief: We are bringing back “Hero Workout Saturday” this month on the 30th. One Saturday a month we will get together to honor one of our heroes. The workouts are typically 30 minutes or longer and are known... Read More

Box Brief: The Sunday blog is up!  If you’ve ever read or seen any of the content I post then you know I’m a big advocate of warming-up, stretching and recovery.  If you’re not warming up or if you’re just going through the motion then you aren’t optimally primed for whatever it is your doing.... Read More

“Slippery Slope” For Time: 40 Wall Balls (20/14) 35 Pull-ups 30 Wall balls 25 Pull-ups 20 Wall balls 15 Pull-ups 10 Wall balls 5 Pull-ups Box Brief: Have a great weekend!

“Are We There Yet?” 40 Minute AMRAP: 800 Meter run 10 Deadlifts (315/205) 800 Meter run 50 Sit-ups Box Brief: This Thursday’s we have our weightlifting clinic starting at 6:30pm (just two spots still available). Just a reminder the normally scheduled 6:30 & 7:30pm classes have been cancelled to accommodate.

Back Squat Find 1 rep max 90 Second AMRAP – Ring muscle-ups 90-seconds rest 60 Second AMRAP – Ring muscle-ups 60-seconds rest 30 Second AMRAP – Ring muscle-ups Box Brief: The weightlifting clinic is this Thursday at 6:30pm.  The 6:30 & 7:30pm classes have been cancelled to accommodate.

“Red Balloons” 4 Rounds: 100 Meter farmers carry (70s/50s) 20 Burpees to a 6″ target 100 Double unders Box Brief: Don’t forget about the weightlifting clinic this Thursday at 6:30pm. The 6:30 & 7:30pm classes are cancelled to accommodate. Cost is $20.

“Village People” 5 Minute Clock: 50/35 Calorie Row Buy In AMRAP: 3 Power Cleans (135/95) 3 Front Squats (135/95) 3 Push Jerks (135/95) 5-minute rest 5 Minute Clock: 35/25 Calorie Row Buy In AMRAP: 3 Power Cleans (155/105) 3 Front Squats (155/105) 3 Push Jerks (155/105) 5-minute rest 5 Minute Clock: 20/15 Calorie Row Buy... Read More