For Time: 30 Wall balls (30/20) 1 Mile run 30 Wall balls (30/20) Box Brief: A reminder that Saturday’s classes have been cancelled for the next phase of the renovation.

9 Minute Ladder: (3,6,9,12,15,18,etc…) T2B Box jumps (30/24) 4 Rounds: not for time 3 Legless rope climbs 50′ Handstand walk Box Brief: Don’t forget to mobilize this week!

3 Position Power Snatch: Build in weight from above the knee, below the knee and the floor 12 Minute EMOM: Minute 1 – 5 Power snatches @75% of today’s complex Minute 2 – 15/12 Calorie row Minute 3 – 15 Sit-ups Box Brief: This Saturday’s classes are cancelled for the next phase of our renovation.

2o Minute AMRAP: 1 Round “Cindy” 1 Clean and jerk (135/95) 1 Round “Cindy” 2 Clean and jerks (135/95) 1 Round “Cindy” 3 Clean and jerks (135/95) Etc… Clean and jerk repetitions increase my 1 after each round is complete. Box Brief: Monday’s classes are normal schedule.

15 Minute AMRAP: 12 Box jumps (30/24) 9 Power snatch (115/80) 6 Bar muscle-ups Box Brief: Friday’s 6:30pm & 7:30pm classes are cancelled. Don’t forget your ugly sweater for Saturday’s workout!

25 Minute AMRAP: teams of 3 100 Calorie row 50 Thrusters (95/65) 100 Calorie row 50 Thrusters (135/95) 100 Calorie row 50 Thrusters (155/105) 100 Calorie row AMRAP Thrusters (185/135) Box Brief: As a reminder, this Friday’s 6:30 & 7:30pm classes have been cancelled.

Deadlift 8 – 8 – 8 – 8 For Time: 500 Meter row Box Brief: This Saturday bring your ugliest sweater for the workout!  Classes will run normal. Tomorrow is Bring a Friend Day.

3 Minute AMRAP: 3 Power cleans (135/95) 3 Front squats (135/95) 3 Push jerks (135/95) 3-minute rest 3 Minute AMRAP: 3 Power cleans (155/105) 3 Front squats (155/105) 3 Push jerks (155/105)  3-minute rest 3 Minute AMRAP: 3 Power cleans (185/135) 3 Front squats (185/135) 3 Push jerks (185/135) Box Brief: Bring a Friend Day... Read More

3 Rounds: 20 Burpees 30 KBS (53/36) 30 Wall balls (20/14) 20 C2B pull-ups Box Brief: A reminder, bring the Angel Tree presents to the gym by Tuesday. Wrapped with the tag taped on the top. Thank you! This Thursday is Bring a Friend day! The 6:30 & 7:30pm classes will be cancelled this Friday... Read More

Box Brief: Happy Sunday!  This week I’m giving everyone a break from reading.  I’ve found a great video that I would like to share.  It tells the story of a couple wanting to make healthy lifestyle changes.  This video exemplifies what a great community looks like, and makes me very thankful for our own amazing... Read More