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.

20 Minute AMRAP: 50 Wall balls (20/14) 50 Double unders 40 Box jumps (24/20) 40 T2B  30 C2B Pull-ups  30 Bar facing burpees 20 Power cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10 Muscle-ups . Box Brief: This Thursday is Bring a Friend Day!

Box Brief: Happy Sunday Apollo!  Football is back and everything is right in the world again.  But if you’re like me then you may struggle to meal prep during this time of year or just in general.  We talk about nutrition all the time, what is and isn’t healthy, when to eat, your macronutrients and... Read More

“Goat Day” 20 Minute EMOM: Odd Minutes – Goat 1 Even Minutes – Goat 2 Box Brief: It’s been a long week.  Make sure you spend some time at home or the gym to stretch and mobilize.

5 Rounds: 5 Minute run for max meters 90 Seconds rest Box Brief: There are still a few spots available for our weightlifting clinic today.  Also a reminder that the 6:30pm & 7:30pm classes are cancelled for this clinic.