Front Squat 5 – 5 – 5 – 5 – 5 4 Rounds: 30 Second AMRAP – Lunges w/KBs in front rack (53s/36s) 30 Second rest 30 Second AMRAP – Ring push-ups 30 Second rest Box Brief: Next Monday the 4th we will only have three classes, 6:30am, 8:00am, and 9:30am.

For Time: Teams of 3 100 Calorie row, 100 C2B pull-ups 100 Calorie row, 80 Bar facing burpees 100 Calorie row, 60 Squat cleans (135/95) 100 Calorie row, 40 Push press (135/95) 100 Calorie row, 20 Bar muscle-ups Box Brief: Nutrition Seminar! If you want to sign up for the online group, send Courtney an email... Read More

Box Brief: Welcome to our weekly blog!  Each week I surf through hundreds of Crossfit Journal articles hoping to find something that resonates with the community.  There are so many hidden gems in the thousands of articles posted and I want to find them all.  Lucky for all of us the fine people at Crossfit Journal... Read More

12 Minute EMOM: First pull + 1 Power clean @80% of 1 rep max “Tabata” Ring dips Strict pull-ups Box Brief: The nutrition seminar is this Saturday at 9am!  Our normally scheduled Saturday classes have been cancelled due to this.  Don’t forget a chair!

21 Minute AMRAP: Teams of 3 Partner A – 500 Meter row Partner B & C – AMRAP: 50 Wall balls (20/14) 50 Sit-ups w/ball Box Brief: Today is Bring a Friend Day! Are you feeling sore from this week’s workouts?  I bet some stretching would help!

15 Minute AMRAP: 15 Thrusters (155/105) 25 Box jump overs (24/20) 35 T2B 50 Bar facing burpees 100 Double unders Box Brief: Bring a Friend Day is this Thursday! The nutrition seminar is this Saturday starting at 9am.  It’s free for all members just remember to bring a chair!

Bench Press 3 – 3 – 3 – 3 – 3 – 3 – 3 Bent Over Rows 10 – 10 – 10 4 Rounds: 25/20 Calorie row Box Brief: The nutrition seminar is this Saturday at 9am.  Bring a chair if you don’t want to sit on the ground.  Normal classes have been cancelled... Read More

3 Rounds: 50 Air squats 7 Muscle-ups 10 Hang power snatches (115/80) Box Brief: The nutrition seminar is this Saturday starting at 9am.  It’s free for all members just remember to bring a chair!

Box Brief: Welcome back to the Sunday blog!  There are some weeks where I struggle to find a good topic to write about.  And then there are days like today when I’m inspired by the very first thing I read.  Inspiration, that is the topic of this weeks blog.  Today’s article writes about a Crossfit coach who... Read More

For Time: 50 Calorie row 50 Shoulder to overhead (115/85) 35 Calorie row 35 Shoulder to overhead (115/85) 20 Calorie row 20 Shoulder to overhead (115/85) Box Brief: This is just a reminder that the weightlifting clinic this Saturday has been cancelled.