Box Brief: Welcome to the Sunday blog! We’re back from our Labor Day vacation, and ready to provide some great information and articles in the near future.  This week’s topic is all about the spine.  It plays such a pivotal role in our day to day lives, but we may struggle to identify issues being... Read More

“Gymnastics Test” 4 Minute AMRAP: Double unders 90-seconds rest 3 Minute AMRAP: HSPU/2 Abmats or less/Strict Press (light) 90-seconds rest 2 Minute AMRAP: Pistols/Box pistols/Box assisted pistols 90-seconds rest 1 Minute AMRAP: Chest to bar Pull-ups/Pull-ups/Band assisted strict pull-ups For Time: 500 Meter Row Box Brief : Have a good weekend!

“Mountain Top” For Time: 20 HRPU 30 Sit-ups 1 Rope climb 15 HRPU 20 Sit-ups 1 Rope climb 10 HRPU 10 Sit-ups 1 Rope climb 15 HRPU 20 Sit-ups 1 Rope climb 20 HRPU 30 Sit-ups 1 Rope climb Box Brief: Today is Bring a Friend Day! (BAFD) Don’t forget to sign up for The... Read More

Deadlift Find 1 rep max Strict Press Find 1 rep max Box Brief: This Thursday is Bring a Friend Day (BAFD)

“Paradise” 6 Rounds: 20 Wall balls (20/14) 30 Double unders 8 Toes to bar 8 Burpee box jump overs (24/20) Box Brief: This Thursday is Bring a Friend Day!

“All Aboard!” 5 Minute AMRAP at each station: teams of 4-5 Sled push Prowler push Rope climbs Axle bar cleans Bike for calories Box Brief: This Monday we only have a 9am and 10am class. See you there!

Squat Snatch Build to heavy 3 “Rex Kwon do” 3 Rounds: 10 Squat snatch (115/80) 50 Double unders Box Brief: Don’t forget about our Labor Day schedule on Monday! We only have a 9am and 10am class.

“Tabata-ish” 5 Rounds each (20 on/10 off) Walking lunges Weighted dumbbell sit-ups Row for calories -then- 5 Rounds each (20 on/10 off) Walking lunges Weighted Dumbbell sit-ups Row for calories Box Brief: On Labor Day we will only have a 9am and 10am class.  We will be closed for the rest of the day.

“Dunn” 19 Minute AMRAP: 3 Muscle-ups 1 Shuttle run (5 yards/10 yards/15 yards) 6 Burpee box overs (20/16″) Box Brief: Spots are still available for the weightlifting clinic this Saturday at 11:30am.  Sign up fast!

“Chip on your Shoulder” 21 – 15 – 9 Front squat (185/135) Strict HSPU Box Brief: On Labor Day we will only have a 9am and 10am class. We will be closed the rest of the day. Weightlifting clinic is this Saturday at 11:30 am. Because of the holiday weekend, this class will be cancelled... Read More