21-15-9 Dead lift @50% of 1RM Back Squat @50% of 1RM (from rack)  Box Brief: The CrossFit Games Open is the world’s premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness of thousands of competitors. Sign up for $20, do the workouts, enter your scores, and you... Read More

A) 3-3-3-3-3-3-3—Bench Press @80%+      3-3-3-3-3-3-3—Strict C2B Pull Ups w/ 3 second hold at the top B) “Tabata” 😁 Box Brief: Weightlifting Clinic is tonight at 6:30pm. It is $20. Sign up sheet is on the whiteboard. Expect to be there 2 hours. There will be no 6:30 or 7:30 class.  The CrossFit Games... Read More

10 Rounds Each: teams of 2  90 seconds at 80% effort Row 30 seconds at 100% effort Row Box Brief: Weightlifting Clinic is this Thursday at 6:30pm. It is $20. Sign up sheet is on the whiteboard. Expect to be there 2 hours. There will be no 6:30 or 7:30 class.  The CrossFit Games Open... Read More

  “Open WOD 15.3” 14 Minute AMRAP: 7-Muscle Ups 50-Wall Balls (20/14) 100-Double Unders Box Brief: Weightlifting Clinic is this Thursday at 6:30pm. It is $20. Sign up sheet is on the whiteboard. Expect to be there 2 hours. There will be no 6:30 or 7:30 class.  The CrossFit Games Open is the world’s premier... Read More

   For Time: 30-Jerks (135/95) 400 Meter Run 20-Cleans (135/95) 800 Meter Run 20-Cleans 400 Meter Run 30-Jerks Box Brief: The CrossFit Games Open is the world’s premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness of thousands of competitors. Sign up for $20, do the workouts, enter... Read More

   5 Minute AMRAP: Inverted Burpees *rest 5 minutes 4 Minute AMRAP: 10 Meter Shuttle Runs *4 minute rest 3 Minute AMRAP: Chin Over Bar Hold *3 minute rest 2 Minute AMRAP: KBS (72/53) *2 minute rest 1 Minute AMRAP: Unbroken T2B Box Brief: This Saturday we will only have one class at 9am.  Whole... Read More

   20-1-10-1-5-1—Front Squat Box Brief: This Saturday we will only have one class at 9am.  Whole 30 potluck/2016 goals this Saturday at 10am. There are a lot of people at the gym doing Whole 30, so we figured we would try and include them in our feast 🙂 Whole 30 is a paleo challenge that has... Read More

  10 Rounds: 5-Push Press (115/75) 10-Dead lifts (115/75) 15-Box Jumps (24/20) Box Brief: This Saturday we will only have one class at 9am.  Whole 30 potluck/2016 goals this Saturday at 10am. There are a lot of people at the gym doing Whole 30, so we figured we would try and include them in our feast... Read More

    “Open WOD 15.2” Every 3 minutes for as long as possible From 0:00-3:00 2 Rounds: 10-OHS (95/65) 10-C2B Pull Ups From 3:00-6:00 2 Rounds: 12-OHS  12-C2B Pull Ups From 9:00-12:00 2 Rounds: 14-OHS 14-C2B Pull Ups Etc., following same pattern until you fail to complete both rounds Box Brief: This Saturday we will... Read More

      20 Minute AMRAP: teams of 2 15-SDLHP (75/55) 10-Dips 10-Calorie Row/Burpees *one partner completes full round as the other rests.  Box Brief: This Saturday we will only have one class at 9am.  Whole 30 potluck/2016 goals this Saturday at 10am. There are a lot of people at the gym doing Whole 30, so we... Read More