21 Minute EMOM: Minute 1 – 15/12 Calorie Row Minute 2 – 30 Double Unders + 8 Strict HSPU Minute 3 – 8 Burpee Box Step-ups (20”) (50s/35s) Box Brief: The weightlifting clinic is filling up fast!  It starts at 11:30am on Saturday. Cost is $20.

15 Minute AMRAP: 15 Box jumps (24/20) 10 Deadlifts (205/145) 5 Muscle-ups Box Brief: This Saturday at 11:30am is our weightlifting clinic.

Box Brief: Happy Sunday! I hope you’re all having a great weekend.  I’ve found a great article for today’s blog.  It goes over the topic of habits.  Not only how to create habits, but the more important part of how to keep them.  It doesn’t matter if it’s nutrition, stretching, studying, meal prepping, or just... Read More

4 Rounds: 10 Toes to bar 20 Double unders 10 Squat snatch (75/55) 20 Double unders 10 Strict press (75/55) 20 Double unders Box Brief: There wasn’t a recovery video this week, but you still need to stretch!

6 Minute Clock: 800 Meter row -then- AMRAP: 20 Lunges 20 Sit-ups 5 Minute Clock: 600 Meter row -then- AMRAP: 20 Lunges 20 Sit-ups 4 Minute Clock: 400 Meter row -then- AMRAP: 20 Lunges 20 Sit-ups After row is completed athletes have the remaining time to AMRAP lunges and sit-ups. Box Brief: Today is Bring a Friend Day!... Read More

1 Hang Power Clean + 1 Power Clean Build to a heavy set 10 Minute AMRAP: Teams of 3 Power cleans @75-85% of today’s complex Box Brief: Your regularly scheduled recovery video will be back next week.  Sorry for the inconvenience.

3 Rounds: 400 Meter run 21 Burpees Box Brief: Bring a Friend Day this Thursday!

Every 10 Minutes for 30 Minutes: 50/40 Calorie row 40 Wall balls (20/14) 30 Pull-ups Box Brief: This Thursday is Bring a Friend Day!

“Elizabeth” 21 – 15 – 9 Squat Cleans (135/95) Ring Dips Box Brief: We have several athletes competing this Saturday at CrossFit Modulus in the Festivus Games.  Come out and cheer everyone on!

20 Minute AMRAP: teams of 3 7 KBS (53/36) 7 Box jumps (24/20) Shuttle run x 3 7 Burpees Shuttle run x 3 Box Brief: Today is Bring a Friend Day! We are sad to announce we will not be having our CrossFit Kids summer program this year. We know this will be hard to... Read More