Every 90 Seconds for 6 SetsHang Power Clean + Push Jerk + Spilt JerkSet 1-2 @ 55-65%Set 3 @ 65-70%Set 4 @ 70-75%Set 5-6 @ 80% “Asparagus”2 Rounds:21 Calorie Row400 Meter Run1-Minute Rest15 Calorie Row300 Meter Run1-Minute Rest9 Calorie Row200 Meter Run1-Minute Rest Recipe of the Week:Steak is good. Try this Grilled Skirt Steak with... Read More

Front Squat4 x 1 @ 50X1 at 82% “Eastside Boyz”For Time:40 Wall Balls (20/14)20 Alternating Dumbbell Snatches (50/35)30 Wall Balls (20/14)20 Alternating Dumbbell Snatches (50/35)20 Wall Balls (20/14)20 Alternating Dumbbell Snatches (50/35)10 Wall Balls (20/14) Meme of the Week:

“Meatloaf”24 Minute EMOM:Minute 1 – 13/10 Calorie BikeMinute 2 – 50 Meter Farmers Carry (heavy)Minute 3 – 10 Romanian Deadlifts (135/95)Minute 4 – 10 Push-ups Box Brief:It’s Christmas time! Join us on Saturday at 7pm for cookies, white elephant, and games!

Back Squat4 x 3 @ 60X1 at 75% “Speedy”Every 4:00 for 16:0050 Double Unders20 Air Squats10 Toes to Bar10 Box Jumps (30/24) Question of the Week:What is your favorite holiday cookie? Box Brief:It’s Christmas time! Join us on Saturday at 7pm for cookies, white elephant, and games!

8 Minute EMOM:3 Hang Power Snatch @ 60% “Hells Barbells”2 Rounds:18 Power Cleans (95/65)15 Front Squats (95/65)12 Push Jerks (95/65)9 Power Snatches (95/65)1-Minute Rest Quote of the Week:“Strength does not come from physical capacity. It comes from an indomitable will.”Mahatma Gandhi Box Brief:It’s Christmas time! Join us on Saturday at 7pm for cookies, white elephant,... Read More

“Turkey WOD”40 Minute AMRAP: teams of 3Athlete 1 – 800 Meter Run w/wall ball (20/14) = 25ptsAthlete 2 – GymnasticsAthletes 3 – BarbellGymnastics20 Sit-ups = 2pts1 Rope Climb = 5pts8 Pull-ups = 5pts15 Push-ups = 5pts20 KBS = 10pts30 Air Squats = 10ptsBarbellDeadlift (95/65) = 1ptPower Clean (95/65) = 2ptsC&J/Snatch (95/65) = 3ptsThruster (95/65) =... Read More

Deadlifts8 @ 68%6 @ 75%4 @ 84%2 @ 88-90%“Don’t Talk About My EMOM”18 Minute EMOM:Minute 1 – 15/12 Calorie RowMinute 2 – 15 V-upsMinute 3 – 2 Rope Climbs Box Brief:We have a limited schedule this week to celebrate Thanksgiving:Wednesday – Last class is at 3:30pmThursday –9:00am classesFriday – ClosedSaturday – 8:30 and 9:30am classes

Dumbbell Bench Press3 Sets:6-8 @ RPE 7/103 Sets:10-15 Banded Tricep Push Downs “What a Cluster”For Time: 15 Minute Time Cap10 Clusters (95/65)10 Bar Facing Burpees8 Clusters (115/85)8 Bar Facing Burpees6 Clusters (135/95)6 Bar Facing Burpees4 Clusters (155/105)4 Bar Facing Burpees2 Clusters (175/125)2 Bar Facing Burpees Question of the Week:What’s your favorite Thanksgiving tradition? Box Brief:We... Read More

Back Squat4 x 1 @ 50X1 at 82% “Compromise”3 Rounds:50 Foot Dumbbell Overhead Walking Lunge (50/35) (25 Feet each arm)12 Chest to Bar Pull-ups-then-3 Rounds:10 Sumo Deadlift High Pulls (95/65)12 Ring Rows Quote of the Week:“Never give up on a dream just because of the time it will take to accomplish it. The time will... Read More

Push Press6 x 2 @ 75-80% “And Then”10 – 8 – 6 – 4 – 2Clean & Jerk (135/95)Toes to Bar-then-20/18 Calorie Row-then-5 – 4 – 3 – 2 – 1Clean & Jerk (155/105)Strict Pull-ups-then-10/8 Calorie Row Recipe of the Week:Want some hearty for dinner next week? Time to make this White Bean Chicken Chili... Read More