10 Minute AMRAP: 5 Deadlifts (315/205) 10 Ring push-ups Box Brief: Beginning June 1st 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

Box Brief: Happy Sunday!  The blog is up and running.  Today’s topic is about longevity, and I’m not referring to your ability to workout for a really long time.  Longevity for the purpose of this discussion is staying a healthy and capable for the rest of our lives.  It’s very easy to lose perspective on the end... Read More

27 – 21 – 15 – 9 Thrusters (75/55) Pull-ups 400/200 Meter Run 400 Meter run the first two and 200 meter run on the last two sets Box Brief: Have a great weekend everyone!

6 Rounds: teams of 2 3 rounds each 500 Meter row 400 Meter run Partners switch once a full round is complete Box Brief: There are only a few spots left for the weightlifting clinic this Saturday!    

Front Squat 5 – 4 – 3 – 2 – 1 3 Rounds: 1 Minute Push-up plank 1 Minute Side plank 1 Minute Side plank 1 Minute rest Box Brief: The Apollo Recovery video is back!

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