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

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