Box Brief: Are you guys ready for this Sunday’s article?!  This week’s topic is about muscle cramps.  We’ve all had cramps and most likely tried to alleviate this condition through hydration.  Contrary to popular belief hydration does not help relieve the onset of cramps.  Drinking and excess of water or your favorite sports drink is... Read More

10 Minute EMOM: 2 Hang squat snatch @ 70% of 1 rep max 10 Minute Ladder: 5 Burpees 10 KBS (72/53) 1 Legless Rope Climb 10 Burpees 20 KBS 1 Legless Rope Climb 15 Burpees 30 KBS 1 Legless Rope Climb 20 Burpees 40 KBS 1 Legless Rope Climb Continue to add 5 burpees and... Read More

21 Minute EMOM: Minute 1 – 200 Meter run Minute 2 – 5 Power cleans + 10 Lunges (135/95) Minute 3 – 35 Double unders + 5 Strict pull-ups Box Brief: While I have your attention, don’t forget to stretch!

Split Jerk Find 1 rep max Back Squat 1 Pause back squat + 1 Back squat Box Brief: The weightlifting clinic has been cancelled this Saturday.

For Time: 21 – 15 – 9 Bar muscle-ups Burpee box-jumps (30/24) Box Brief: Anyone is still welcome to sign up for the 60 day nutrition counseling.  Talk to Courtney for more information.

“Holleyman” 30 Rounds: 5 Wall balls (20/14) 3 HSPU 1 Power clean (225/155) Box Brief: This Monday, July 4th we only have 3 classes, 6:30am, 8:00am, and 9:30am. Weightlifting clinic is this Saturday at 11:30am. Sign up sheet will be on the whiteboard. Cost is $20.

Box Brief: Welcome back to the Sunday blog!  You might still have sensory overload from all the articles I recommended last week.  So instead of more reading, I have a video to post.  The topic is fitness, which is something we all want to improve.  But what is fitness?  How do we improve it? How... Read More

5 Rounds: 15 T2B 30 Pistols 45 Double unders Box Brief: Next Monday the 4th we will only have three classes, 6:30am, 8:00am, and 9:30am.

Overhead Squat Find 5 rep max “Death By” Strict HSPU Box Brief: It’s time for that weekly reminder to stretch! Find a comfortable spot on the floor and mobilize!

8 Minute AMRAP: 30 Deadlifts (135/95) 15 Box jumps (24/20) 25 Deadlifts (185/135) 15 Box jumps (24/20) 20 Deadlifts (225/155) 15 Box jumps (24/20) 15 Deadlifts (275/185) 15 Box jumps (24/20) 10 Deadlifts (315/205) 15 Box jumps (24/20) 5 Deadlifts (365/225) 15 Box jumps (24/20) 2 Rounds: Partner A – Weighted plank Partner B –... Read More