“Freaky Friday”20 Minute EMOM:5 Toes to Bar5 Hang Power Snatch (75/55)5 Thrusters (75/55) Recipe of the Week:Let’s give this Egg Roll in a Bowl recipes! Ingredients:1 tablespoon olive oil3 cloves garlic, minced1 knob of ginger, grated1 teaspoon Chinese five-spice½ C coconut aminoschili paste to taste1 pound ground turkey1 bag tri color coleslaw or broccoli slaw... Read More

“Old MacDonald”20 Minute AMRAP: teams of 2Station 1Row for MetersStation 230 Sit-ups200 Meter Farmers Carry (53s/36s) Meme of the Week:

“Focus”5, 2 Minute Clocks:5 Squat Clean and JerksMax Ring Rows2-Minute Rest Box Brief:People can still sign up for the nutrition challenge until Thursday!

Romanian Deadlifts5 x 5 “No Chill”3 Rounds:200 Meter Run30 Kettlebell Swings (53/36) Box Brief:People can still sign up for the nutrition challenge until Thursday! 

“Water Slide”10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1Front Squats (95/65)Pull-upsDeficit Push-ups (45’s/25’s)25 Double Unders after each round Quote of the Week:“You are never too old to set another goal or to dream a new dream.”C.S. Lewis Box Brief:People can still sign up for... Read More

“The Overtaker”Every 2 Minutes for 15 Rounds:1 Deadlift1 Hang Squat Clean1 Squat Clean1 Front SquatRecipe of the Week:Here is a tasty recipe to try this weekend!

“Say Mercy”20 Minute Clock:Buy In – 150 Burpees* Start with 4 Minute Row for CaloriesWhatever Calories achieved in 4 minutes will be taken off the 150 burpee buy in With Remainder of TimeEstablish a 3RM Bench Press Meme of the Week:

“Sandcastle”5 Minute AMRAP at each station: teams of 4Calorie BikeRope ClimbsBox Jump Overs (24/20)Sandbag Carry (heavy) Box Brief:Bring A Friend Day is on Thursday. Comp Class is this Saturday at 10:30am. All experience levels are welcome!

“Cannery Row”20 Minute AMRAP:10 Handstand Push-ups15/12 Calorie Row20 Weighted Sit-ups (50/35) Box Brief:Bring A Friend Day is on Thursday. Apollo Games registration is live! https://competitioncorner.net/events/14479/details Welcome to the 13th annual Apollo Games! This year’s format will be teams of 2, Male & Female. For the third time we are offering 3 divisions. RX, Scaled &... Read More

“Evil Dead”6 Rounds:10 Deadlifts (225/155)10 Toes to Bar50 Double Unders Quote of the Week:“It is never too late to be what you might have been.”George Eliot Box Brief:The container challenge is back! Starting August 19th we will work together to kick off the school year with quality foods, in the right amounts. With the support of your... Read More