7 Rounds: 1 Minute – Muscle snatch (75/55) 1 Minute – OHS (75/55) 1 Minute – Bar facing burpees 1 Minute – Rest Box Brief: Just a reminder to come cheer on our ladies this Saturday at Femme Royal!  The location is CrossFit Max Effort and our first group starts at 10:30am.

20 Minute AMRAP: Teams of 4-5 40 Double unders 10 Pull-ups 50′ Walking lunge When the first athlete finishes the double unders, the second athlete then starts the double unders Box Brief: We have several ladies competing at the annual Femme Royal competition located at CrossFit Max Effort.  Come down and show your support this... Read More

Inverse Tabata 8 Rounds: 10 Seconds work, 20 seconds rest Shoulder press (155/105) Front squat (245/165) Deadlift (365/225) Rest 2 minutes between exercises Box Brief: Spend sometime this week stretching.  That is all.

21 Minute EMOM: Minute 1 – 15/12 Calorie row Minute 2 – 15 Box jump over (24/20) Minute 3 – 15 Medball cleans (20/14) Box Brief: Bring a Friend Day is this Thursday!

3 Rounds: 400 Meter run 10 Clean and jerks (135/95) Box Brief: This Thursday is Bring a Friend Day!

Box Brief: Welcome to the Sunday blog!  This week’s topic is on the dangers of chronic diseases in today’s society.  Chronic diseases include cancer, obesity, stroke, and diabetes.  The good news is that you combat these diseases every time you come to the gym and workout.  Constantly varied, functional movement performed at high intensity or... Read More

For Time: 20 Weighted lunges (185/125) 20 Muscle-ups 200 Ft Handstand walk 20 Hang power cleans (185/125) 20 Box jumps (36/30) 20 Deficit HSPU (6″/4″) 20 Front squats (185/125) Box Brief: Have a great weekend everyone!

10 Rounds: Minute 1 – 20/15 Calorie row Minute 2 – 25 Double unders + max burpees Minute 3 – Rest Box Brief: The weightlifting clinic is today!  Don’t forget 6:30pm and 7:30pm classes are cancelled.

Front Squat Find 1 rep max -Then- 5 Reps @85% of today’s 1 rep max Clean and Jerk Find 1 rep max Box Brief: The weightlifting clinic is this Thursday at 6:30pm. The 6:30pm and 7:30pm classes will be cancelled on that day.

12 Minute AMRAP: 20 C2B pull-ups 30 Wall balls (20/14) Box Brief: It’s never too early in the week for stretching!