“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

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!