18 Minute AMRAP: 30 Push jerks (115/80) 30 Box jumps (24/20) 30 Calorie Row 30 T2B Box Brief: We have 6 days until the first CrossFit Open workout is announced!

For Time: 40 Goblet squats (70/53) 40 Sit-ups 800 Meter run 30 Goblet squats 30 Sit-ups 400 Meter run 20 Goblet squats 20 Sit-ups 200 Meter run 10 Goblet squats 10 Sit-ups 100 Meter run Box Brief: Weightlifting Clinic is today at 6:30pm. The 6:30 and 7:30pm classes will be cancelled to accommodate.

“Players Choice” 1RM Squat Back squat Front squat Overhead squat Gymnastic Test Max muscle-ups Max pull-ups Max strict HSPU Conditioning Test 500 Meter row 50 Calorie bike 400 Meter run Athletes choose 1 exercise in each section. Box Brief: The CrossFit Open starts next week! Click here to get yourself registered and to compete in... Read More

5 Rounds: teams of 2 1 Minute – Thrusters (95/65) 1 Minute – Ring push-ups 1 Minute – Dumbbell step-ups (50/35) (20”) 1 Minute Rest Box Brief: The weightlifting clinic is this Thursday at 6:30pm, and spots are filling up fast!  Sign-up sheet is on the whiteboard.

10 Minute Ladder: 3 Power cleans (135/95) 3 Bar facing burpees 6 Power cleans 6 Bar facing burpees 9 Power cleans 9 Bar Facing burpees Keep adding 3 reps to each movement until time expires. Box Brief: Weightlifting Clinic is this Thursday at 6:30pm. The 6:30 and 7:30pm classes will be cancelled to accommodate.  Cost... Read More

Box Brief: Welcome to the Sunday blog!  I’ve been discussing recovery a lot the past two weeks.  The focus has been recovery through stretching and foam rolling/pressure point techniques.  However, there is another equally important piece to this recovery puzzle.  SLEEP!  This is a topic we’ve discussed before but I can’t stress the importance of... Read More

6 Rounds: 10 Dumbbell snatches (50/35) 10 1-Arm overhead walking lunges (50/35) 5 Muscle-ups Box Brief: The Maltz Challenge is happening on March 10th, more details below.

20 Minute AMRAP: teams of 2 400 Meter run *together 40 Russian KBS (72/53) 40 Sit-ups 4 Rope climbs Box Brief: Today is Bring a Friend Day!

5 Rounds: 4 Minute Clock: 30/20 Calorie row 30 10 Meter shuttle runs Max burpees to a target w/the remainder of time 4 Minute Rest Box Brief: We have multiple members competing in the Valentine’s Day Massacre this Saturday from 7am to 6pm.  This is a local competition being host by SinCity CrossFit.  Come out... Read More

Squat Clean Build to heavy 1 rep For Time: 21 – 15 – 9 Front squats (155/105) Box jumps (30/24) Box Brief: Bring a Friend Day is this Thursday!