Back Squat 1 – 1 – 1 – 1 – 1 “16 Candles” 16 Minute EMOM: Even – 200 Meter run Odd – 3 Power cleans Box Brief: Bring A Friend Day is this Thursday!!! Our 6 week nutrition challenge starts January 15th!!! Our goal here is to hit the reset button after the holiday... Read More

“Blackjack” 21 Minute AMRAP: 7 Wall balls (20/14) 7 Push-ups w/wall ball 7 Sit-ups w/wall ball (20/14) Box Brief: Bring A Friend Day is this Thursday!!! Holiday schedule:  Monday, December 25th – Christmas Day – Closed Tuesday, December 26th – Open Gym – 7am-Noon Monday, January 1st – New Year’s Day – Open Gym –... Read More

“Nightmare Before Christmas” 15 Minute AMRAP: 10 Deadlifts (225/155) 10 HSPU 20 Air squats Box Brief: This Saturday during our normal scheduled classes, we will be doing the “12 Days of Christmas” WOD. Come wearing your ugliest holiday sweater!!! Holiday schedule:  Monday, December 25th – Christmas Day – Closed Tuesday, December 26th – Open Gym... Read More

“Annie” 50 – 40 – 30 – 20 – 10 Double Unders Sit-ups Box Brief: Lifting clinic is this Thursday at 6:30pm. Sign up sheet will be at the front desk. Cost is $20 (paid to Ricky). The 6:30 and 7:30pm classes will be cancelled to accommodate. This Saturday during our normal scheduled classes, we... Read More

“The First RowOEL” 7 Rounds, On the 3:00 25/18 Calorie row 10 Shoulder to overhead (135/95) Box Brief: This Saturday during our normal scheduled classes, we will be doing the “12 Days of Christmas” WOD. Come wearing your ugliest holiday sweater!!! Lifting clinic is this Thursday at 6:30pm. Sign up sheet will be at the... Read More

Squat Snatch Build to heavy set of 3 “Snatching Through the Snow” For Time: 20 Squat snatch (95/65) 20 Bar over burpees 15 Squat snatch 15 Bar over burpees 10 Squat nnatch 10 Bar over burpees Box Brief: Lifting clinic is this Thursday at 6:30pm. Sign up sheet will be at the front desk. Cost... Read More

“Bah Humbug” 20 Minute AMRAP: 30 KBS (53/36) 30 Step-ups (24/20)(53/36) 30 HRPU 30 Pull-ups Box Brief: This Saturday during our normal scheduled classes, we will be doing the “12 Days of Christmas” WOD.  Come wearing your ugliest holiday sweater!!! Holiday schedule: Monday, December 25th – Christmas Day – Closed Tuesday, December 26th – Open... Read More

Box Brief: Happy Sunday! I always love to highlight just how amazing the CrossFit community can be.  The newest episodic videos from HQ do a great job showcasing what makes each gym so special.  It’s a short introduction to a long video but I hope you all enjoy.

“I Got 5’s On It” 3 Rounds: 5 Power cleans (185/135) 10 Front squats (185/135) 15 Box jumps (24/20) 20 T2B Box Brief: Have you done anything to help yourself recover this week?  Remember to stretch, hydrate, and get quality sleep.

“Half & Half” 3 Rounds: teams of 2 Partner A – 400 Meter row + 200 Meter KB carry (35s/25s) Partner B – 400 Meter run Both partners work at the same time. Athletes switch once they have completed their required work. If athlete B returns from the run before their partner completes their work,... Read More