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.  

Back Squat 1 – 1 – 1 – 1 – 1 Then 5 @ 85% 10 Minute AMRAP: 5 Strict pull-ups 10 Push-ups 15 Air squats Box Brief: Our weightlifting clinic is cancelled this Saturday. We hope to reschedule for next Thursday. We will let everyone know ASAP! 

For Time: @0:00 90 Seconds max effort muscle-ups 90 Seconds rest 60 Seconds max effort muscle-ups 60 Seconds rest 30 Seconds max efforts muscle-ups @10:00 5 Rounds: 30 Double unders 15 Power snatches (75/55) @20:00 18-15-12 Power cleans (135/95) HSPU Box Brief: The weightlifting clinic is right around the corner and the sign-up sheet is... Read More

Dead Lift 4 Rounds: not for time 5 @80-85% 3 @85-90% 1 @90-95% 3 Rounds: not for time 20 Second L-sit 20 Flutter kicks (4 count) 20 Sit-ups w/PVC Box Brief: Sore from Monday’s workout? I bet some stretching might help! The sign-up sheet is up for the weightlifting clinic!  The class will start Saturday... Read More

20 Minute AMRAP: 150 Meter run 20 Wall balls (20/14) 1 Rope climb 150 Meter run 20 HRPU 1 Rope climb Box Brief: The weightlifting clinic is this Saturday at 11:30am. The cost is $20 and it normally last about two hours. Sign up sheet is at the whiteboard!