3 Rounds: teams of 2 200 Meter run 400 Meter run 600 Meter run Every athlete completes each run with one person running the other resting Box Brief: The normally scheduled Saturday classes are cancelled this upcoming weekend.  Instead, come join us at Arbor View High School’s track this Saturday at 8am for David Kilpatrick’s going... Read More

Squat Snatch Complex High hang + hang + full Box Brief: Beginning this Thursday 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 PRs alongside everyone else in... Read More

4 Minute AMRAP: 30/20 Calorie row 30 Pistols AMRAP – Shoulder to overhead (135/95) 4-minute rest 4 Minute AMRAP: 30/20 Calorie row 30 Pistols AMRAP – Shoulder to overhead (155/105) 4-minute rest 4 Minute AMRAP: 30/20 Calorie row 30 Pistols AMRAP – Shoulder to overhead (185/125) Box Brief: Beginning this Thursday we are officially changing... Read More

“Wittman” 7 Rounds: 15 KBS (53/36) 15 Power cleans (95/65) 15 Box jumps (24/20) 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. The teens class will be meeting at 10:30am every Monday, Tuesday and Thursday starting... Read More

“Card Game” Hearts = Weighted sit-ups (20/14) Diamonds = Box jumps (24/20) Spades = KBS (53/36) Clubs = Shuttle runs Jokers = Prowler push 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 brings a side to share. Anyone... Read More

20 Minute EMOM: Even Minutes – 20/15 Calorie row Odd Minutes – 15 Burpees 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 brings a side to share. Anyone is welcome to come, so invite your friends and family... Read More

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