3 Rounds: teams of 3 100 Calorie Row 50 Bench Press (135/95) 400 Meter Team Run One athlete working at a time excluding the run where all teammates must run together Box Brief: Today is Bring a Friend Day!

Overhead Squat 5 – 4 – 3 – 2 – 1 Box Brief: Don’t forget this Thursday is Bring a Friend Day!

4 Minute AMRAP: 50 Double unders 20 Burpees 20 T2B 1 Rope climb 4-minute rest 4 Minute AMRAP: 40 Double unders 15 Burpees 15 T2B 1 Rope climb 4-minute rest 4 Minute AMRAP: 30 Double unders 10 Burpees 10 T2B 1 Rope climb Box Brief: Bring a Friend Day (BAFD) is this Thursday!  

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.