5 Rounds: 20 Deadlifts (185/125) 60 Foot handstand walk Box Brief: A reminder, this Saturday’s classes will be a 5K run.

Front Squat Find 1 rep max Squat Clean Find 1 rep max Box Brief: This Saturday we have many of our awesome ladies competing in Girls Gone RX.  Events start at 9am, and the will be located at MaxEffort Fitness.

For Time: 3 Rounds: 50 Double unders 15 Push press (115/80) -Then 800 meter run 2 Rounds: 50 Double unders 15 Push press (115/80) -Then 400 Meter run 1 Round: 50 Double Unders 15 Push Press (115/80) 200 Meter Run Box Brief: This Saturdays classes we will be testing our 5K run.

12 Minute EMOM: *Minute 1 – Strict “Cindy” Minute 2 – 15/12 Calorie row Minute 3 – Max snatches (135/95) *1 Round of “Cindy” 5 Pull-ups 10 Push-ups 15 Squats

Box Brief: Welcome to the Sunday blog!  I hope everyone is enjoying a well deserved rest day.  Over the past two months I’ve talked a lot about recovery, and how important resting your body is.  However, resting does not mean binge watching your favorite television show.  In fact, being sedentary all day can hurt the recovery process... 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 Box Brief: Congrats to Lisa James for being the April Member of the Month at... Read More

20 Minute AMRAP: teams of 2 10 Deadlifts (275/185) 20 Box jumps (24/20) 30 Sit-ups 200 Meter run w/ WB Run is performed together Box Brief: Today is Bring a Friend Day!

Back Squat Find 1 rep max Squat Snatch Find 1 rep max Box Brief: The mobility video is up!

18 Minute EMOM: Minute 1 – 20 Unbroken wall balls (20/14) Minute 2 – 30 Double unders + 8 Toes to bar Minute 3 – 8 Burpee box jump overs (24/20) Box Brief: Bring a Friend Day is this Thursday!

“Grace” For Time: 30 Clean and jerks (135/95) 90 Second AMRAP: Ring muscle-ups 90 seconds rest 60 Second AMRAP: Ring muscle-ups 60 seconds rest 30 Second AMRAP: Ring muscle-ups Box Brief: This Thursday is Bring a Friend Day!