“Skyward”10 Rounds:30 Double Unders15/12 Calorie Row1 Snatch (heavy) Quote of the Week:“Nothing will work unless you do.”Maya Angelou

“Sisson”20 Minute AMRAP:1 Rope Climb5 Burpees200 Meter RunWear a weight vest (20/14 lb) Box Brief:U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan. Sisson is... Read More

“DT”5 Rounds:12 Deadlifts (155/105)9 Hang Power Cleans (155/105)6 Push Jerk (155/105) Box Brief:In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

“DG”10 Minute AMRAP:8 Toes to Bar8 Dumbbell Thrusters (35s/25s)12 Dumbbell Walking Lunges (35s/25s)

“Shinners”25 Minute AMRAP: teams of 230 Burpees1000 Meter Row30 Kettlebell Swings (70/53) Box Brief:This hero workout is dedicated to Master Police Officer Joseph Shinners, of the Provo Police Dept., who was shot and killed in Orem, Utah while attempting to arrest a wanted fugitive on January 5, 2019. At the time of his death, Officer... Read More

For Time:1 mile Run100 Pull-Ups200 Push-Ups300 Air Squats1 mile RunAll with a Weight Vest (20/14 lb) Box Brief: In case you’re unfamiliar, “Murph” is a classic CrossFit workout known as a Hero WOD. Hero WOD’s are made by CrossFit to honor the men and women that have fallen in the line of duty. This one... Read More

Single Arm Suitcase Deadlift4 x 10 (each side) “Trending”9 Minute AMRAP5 Cleans (185/126)3 Shoulder to Overhead (185/125)1 Rope Climb Recipe of the Week:This week we have a healthy alternative to traditional pasta bolognese. Try out this Sun-Dried Tomato Pesto Turkey Sausage Bolognese recipe! Ingredients:2 Tbsp olive oil1 12oz jar roasted red peppers coarsely chopped2 Tbsp... Read More

“Lost Ark”10 Rounds: teams of 220 Goblet Squats (53/36)30 Weighted Sit-ups (53/36)40 Double Unders Meme of the Week:

“Rainforest”For Time:1000 Meter Run50 Pull-ups800 Meter Run30 Toes to Bar600 Meter Run10 Ring Muscle-ups Box Brief:Bring A Friend Day is on Thursday!

Bulgarian Split Squats4 x 10 (each side) Single Arm Dumbbell Bench Press4 x 10 (each side) Core Finisher2 Sets:10 Kettlebell Dead Bugs5 Hollow Hold Presses (each side):20-30 Plank + Iso Hold (each side) Box Brief:Bring a Friend Day is this Thursday! Summer programs are here! Starting June 3rd, we are adding classes for toddlers, kids,... Read More