“Big Mac”For Time:800 Meter Row-then-10 Rounds:5 Shoulder to Overhead (115/85)30 Double Unders-then-800 Meter Row Question of the Week:What are you most excited to do this year?

Concentric Front Squats5 x 4 @ 70% “Daredevil”For Reps:3 Minutes – Pull-ups3 Minutes – Push-ups3 Minutes – Sit-ups 3 Minutes – Air Squats Quote of the Week:“A goal is a wish. A standard holds you accountable.”Tunde Oyeneyin Box Brief:Save the Date! Join us for our first ever BBQ & Benchmark event where you’re all invited... Read More

“Open WOD 17.4”13 Minute AMRAP:55 Deadlifts (225/155)55 Wallballs (20/14)55 Calorie Row55 Handstand Push-ups Recipe of the Week:This week’s recipe looks to ne a good one! Try out this Sun-Dried Tomato Turkey Sausage Bolognese recipe.

“A-train”30 Rounds: teams of 34 Shuttle Runs6 Burpees8 Box Jumps (24/20) Meme of the Week:

Concentric Front Squats4 x 3 @ 78% 4 Sets:5-10 Strict Toes to Bar10 Back Extensions:30 Front Rack Kettlebell March Box Brief:Bring A Friend Day is on Thursday! This is a great workout for your friends to come and try out for the first time.

Strict Press4 x 3 @ 75%-85% “Minty Fresh”2 Rounds:500/400 Meter Row25 Power Cleans (115/85)500/400 Meter Row25 Push Jerks (115/85) Question of the Week:What is the one thing in your diet you’ll never give up?

Concentric Back Squats5 x 4 @ 70%“Burger”4 Rounds:3 Minutes On, 1 Minute Off5 Deficit Push-ups (45’s/25’s)10 Kettlebell Swings (72/53)15 Air Squats Quote of the Week:“Continuous improvement is better than delayed perfection.”Mark Twain

“Andy”7 Rounds:10 Clean & Jerks (135/95)5 Wall Walks3 Rope Climbs400 Meter Run Recipe of the Week:Simple, easy, delicious. Give it a try!

“Redacted”3 Rounds: teams of 22 Minute AMRAP:Medicine Ball Squat Cleans (20/14)2 Minute AMRAP:Row for Calories2 Minute AMRAP:Hand Release Push-ups Meme of the Week:

Concentric Front Squats3 x 2 @ 85% 3 Sets:20-30 GHD Sit-ups50 Foot Suitcase Carry (each side) Box Brief:Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).