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

Deadlift Find 1 rep max Strict Press Find 1 rep max Box Brief:  Weightlifting clinic is this Thursday at 6:30pm. Cost is $20. Sign up sheet is on the front desk. The 6:30 and 7:30pm classes will be cancelled to accommodate.

10 Rounds: every 2 minutes 200 Meter run 1 Legless rope climb + 1 Rope climb Box Brief: We have several athletes competing this Saturday at CrossFit Modulus in the Festivus Games.  Come out and cheer everyone on!

27 – 21 – 15 – 9 Power snatch (75/55) Wall balls (20/14) Calorie row Box Brief: Weightlifting clinic is this Thursday at 6:30pm. Cost is $20. Sign up sheet is on the front desk. The 6:30 and 7:30pm classes will be cancelled to accommodate.

Box Brief: Good morning/afternoon!  This is our Sunday blog.  I stumbled across a fun little article titled, “Crawl Before you Run.”  That header really resonates with me.  What it refers to is someone attempting a high level movement prior to learning the basics.  It’s something  I see very often from athletes of all experience levels.... Read More

6 – 9 – 12 – 9 – 6 Burpees over the bar Front squats (185/125) C2B pull-ups Box Brief: Girls Gone RX is tomorrow!  We have six teams competing this Saturday, come out to MaxEffort Fitness and show your support!  Events start at 9am.