Back SquatsBuild to a heavy set of 3Then5 Reps @ 90% of you heaviest set of 3“Toe Bro”3 Rounds:15 Toes to Bar15/12 Calorie Row15 Burpees Over the RowerRecipe of the Week:Follow the video below to try this wonderful Sweet and Sour Chicken recipe!

“Holleyman”30 Rounds:5 Wall Balls (20/14)3 Handstand Push-ups1 Power Clean (225/155) Box Brief:To celebrate Independence Day, we will have a normal schedule until our last class of the day at 3:30pm. Meme of the Week:

“Knoxville”For Time: teams of 21200 Meter Row120 Sit-ups800 Meter Row8 Rope Climbs400 Meter Row8 Rope Climbs800 Meter Row120 Sit-ups1200 Meter Row Box Brief:To celebrate Independence Day, we will have a normal schedule until our last class of the day at 3:30pm.

Bench PressBuild to a heavy set of 3Then5 Reps @ 90% of you heaviest set of 3“Summertime”12 Minute AMRAP:40 Double Unders8 Deficit Push-ups (54s/25s)12 Dumbbell Lunges (50/35) Box Brief:To celebrate Independence Day, we will have a normal schedule until our last class of the day at 3:30pm.

Dead Stop DeadliftsBuild to a heavy set of 3Then5 Reps @ 90% of you heaviest set of 3 “Outback”10 Rounds:8 Shuttle Runs (down & back)5 Strict Pull-ups Quote of the Week:“Good judgment comes from experience, and a lot of that comes from bad judgment.”Will Rogers Box Brief:To celebrate Independence Day, we will have a normal... Read More

Single Arm Suitcase Deadlift5 x 5 (each side) “Gorilla”15 Minute AMRAP:5 Deadlifts (275/195)10 Push-ups15 Pull-ups20 Air Squats Recipe of the Week:Here is a great avocado chicken salad you can make on the fly! Ingredients:6 ounces plain triple zero greek yogurt (1 container)2 cups chicken breast cooked and shredded (you can use rotisserie)1 avocado1/2 tsp garlic... Read More

“Motherland”20 Minute AMRAP: teams of 220 Shuttle Runs40 Russian Kettlebell Swings (70/53)60 Sit-ups Meme of the Week:

Single Arm Dumbbell Bench Press5 x 5 (each side) “Grim Reaper”Every 2 Minutes for as long as possible:20/16 Calorie Row + 1 Wall Walk20/16 Calorie Row + 2 Wall Walks20/16 Calorie Row + 3 Wall WalksEtc… Box Brief:Bring A Friend Day is on Thursday! Comp Class is this Saturday at 10:30am. All experience levels are... Read More

“Scorcher”3 Rounds:200 Meter Run10 Power Cleans (135/95) 2 Rounds:400 Meter Run10 Power Cleans (165/115) 1 Round:800 Meter Run10 Power Cleans (195/135) Box Brief:Bring A Friend Day is on Thursday! Comp Class is this Saturday at 10:30am. All experience levels are welcome!

Bulgarian Split Squats5 x 5 (each side) “Rollercoaster”4 Rounds:10 Shoulder to Overhead (135/95)75 Double Unders Quote of the Week:¨Look in the mirror. That’s your competition.¨John Assaraf Box Brief:Bring A Friend Day is on Thursday! Comp Class is this Saturday at 10:30am. All experience levels are welcome!