Back Squat 1 – 1 – 1 – 1 – 1 -then- 1 set of 5 @85% of 1 rep max For Time: 30 Power cleans (135/95) 30 Front squats (135/95) 30 Shoulder to overhead (135/95) Box Brief: I’ve have just one word for you. Stretch!

“GI Jane” For Time: 100 Burpee pull-ups Box Brief: Have a friend you’re trying to motivate to workout?  Bring them this Thursday to Bring a Friend Day.

12 Minute Clock: 1 Minute AMRAP – Double unders 1 Minute AMRAP – Wall balls (20/14) 2 Minute AMRAP – Double unders 2 Minute AMRAP – Wall balls (20/14) 3 Minute AMRAP – Double unders 3 Minute AMRAP – Wall balls (20/14) Box Brief: This Thursday is Bring a Friend Day.

Box Brief: The Sunday blog is up!  This week we’re talking about what it means to be “mentally tough.”  This doesn’t just apply to that terrible workout you did last week. Mental toughness pertains to all the difficult things you deal with in life.  Building a strong mental foundation will get you through tough moments, inside... Read More

4 Rounds: 45 Second AMRAP: Deadlifts @ 1 ½ body weight 45 Second rest 45 Second AMRAP: Weighted step ups w/ KB (72/53) 1:45 Rest @20:00 5 Minute AMRAP: PVC sit-ups Box Brief: This Saturday is the water balloon workout, bring a towel and stay away from white clothes!

3 Rounds: 500 Meter row 50 Double unders 25 T2B Box Brief: Ever wonder what the benefits of stretching are? Here is a short article on the top ten benefits you receive from all that stretching you do. Also a reminder that the weightlifting seminar is today.  The 6:30 and 7:30pm classes are cancelled.

Front Squat 4 – 4 – 4 – 4 6 Minute AMRAP: Sets of 3 unbroken strict HSPU *modify with strict press at 70% of 1RM Box Brief: This weekend we will have our Water Balloon WOD! Thursday’s 6:30pm & 7:30pm classes are cancelled due to the weightlifting clinic.  Sign up sheet for the class is... Read More

For Time: Teams of 3 100 Calorie row 100 Box jump overs (24/20) 50 Power snatches (95/65) 50 Overhead walking lunges (95/65) 50 SDLHP (95/65) 100 Box jump overs (24/20) 100 Calorie row Box Brief: This Thursday at 6:30pm Ricky Rhinehart will be hosting the weightlifting clinic.  Cost is $20.

5 Rounds: 5 Squat clean thrusters (135/95) 10 C2B pull-ups Box Brief: The weightlifting clinic is back this Thursday at 6:30pm.  The cost is $20.  Sign up sheet will be posted at the whiteboard.

Box Brief: Welcome to the Sunday blog!  I’m very excited about the week’s topic.  We’re going to be discussing the importance of patience and time.  It’s very common in today’s society to expect results quickly from ones actions.  As it pertains to Crossfit this is rarely the case.  It’s very important to realize that you... Read More