For Time: 21 – 15 – 9 OHS (115/80) HSPU 400 Meter run Box Brief: We still have a few open spots for the weightlifting clinic.  Saturday at 11:30am is the date!

20 Minute AMRAP: 100 Double unders 100 Foot walking lunge Box Brief: Just a reminder, the weightlifting class is this Saturday at 11:30am.  Sign up before the spots fill up! Cost is $20.

Squat Clean: Find a 3 rep max 10 Minute AMRAP: 5 Strict pull-ups 10 Push-ups 15 Air squats Box Brief: If you find yourself bored during the day then you may have found an opportunity to stretch!

For Time: 45 – 35 – 25 KBS (72/53) Dumbbell sit-ups (35/25) Burpees Box Brief: The weightlifting clinic is this Saturday at 11:30am.  Cost is $20.

5 Minute AMRAP: 21 Calorie row 21 Deadlifts (95/65) 5 Minute rest 5 Minute AMRAP: 15 Calorie row 15 Front squats (95/65) 5 Minute rest 5 Minute AMRAP: 9 Calorie row 9 Thrusters (95/65) Box Brief: Elizabeth just had her baby girl!! Evelyn is gorgeous!

Box Brief: Welcome to the Sunday blog!  I hope everyone is having a great weekend.  Usually I like to present you all with informative articles and videos.  But sometimes it’s fun to showcase a “feel good” story .  There are many benefits to performing CrossFit.  Most of these benefits are obvious but there are countless... Read More

For Time: 10 Squat cleans (135/95) 100 Double unders 8 Squat cleans (135/95) 80 Double unders 6 Squat cleans (135/95) 60 Double unders 4 Squat cleans (135/95) 40 Double unders 2 Squat cleans (135/95) 20 Double unders Box Brief: Thanks for bringing all your friends, it was a ton of fun!

16 Minute AMRAP: 200 Meter run 15 Push-ups 30 Meter bear crawl Box Brief: Here is a fun video showing how diverse the benefits from CrossFit can be.

Teams of 4: Max calorie row in 5 minutes Max push press in 5 minutes Rest 5 mintues 5 Rounds Each: 80 Meter shuttle run Box Brief: Thursday is our Bi-monthly Bring a Friend Day!

“CrossFit Total” Find 1 rep max back squat Find 1 rep max shoulder press Find 1 rep max dead lift Box Brief: We kicked off the week hard with Monday’s workout.  Make sure you stretch and keep yourself mobile.