“Filthy Fifty”For Time:50 Box Jumps (24/20)50 Jumping Pull-ups50 KBS (35/26)50 Walking Lunges50 Knees to Elbows50 Push Press (45/35)50 Sit-ups50 Wall Balls (20/14)50 Burpees50 Double Unders Quote of the Week:“The power of community to create health is far greater than any physician, clinic or hospital.”Mark Hyman Box Brief:This Thursday is Bring a Friend Day! It’s the... Read More

Back Rack Reverse Lunges4 x 10“Ten to Win”10 Minute AMRAP:6 Chest to Bar Pull-ups10 Push-ups14 Air Squats Recipe of the Week:You want a dinner that is healthy for you heart? Try out this Lemon and Garlic Baked Salmon recipe! Ingredients:2 cloves garlic ; minced6 tablespoons Light Olive Oil1 teaspoon dried basil1 teaspoon salt1 teaspoon ground... Read More

“Henny”6 Rounds:200 Meter Easy Jog400 Meter Fast Run100 Meter Walk Meme of the Week:

24 Minute EMOM:Minute 1 – 5 Bench PressMinute 2 – 5-8 Strict Toes to BarMinute 3 – 15/12 Calorie RowMinute 4 – Rest Nutrition of the Week:At this point, you have probably decided whether to go for a quick fat loss cycle or to stay in maintenance until after the holidays-if not, now is the... Read More

“Hallo-Wod”6 Minute AMRAP: teams of 210 Snatches (115/80)31 Air Squats 3-Minute Rest 6 Minute AMRAP: teams of 210 Shoulder to Overhead (155/105)31 Goblet Squats 3-Minute Rest 6 Minute AMRAP: teams of 210 Cleans (185/125)31 Wall Balls Box Brief:We have a reduced schedule for Halloween. Our last class will be at 3:30pm so we can all... Read More

“Sit, Climb, Run”50 – 40 – 30 – 20 – 10Sit-ups1 – 2 – 3 – 4 – 5Rope Climbs400 Meter Run After Each Set Quote of the Week:“No matter how slow you go, you are still lapping everybody on the couch.”Unknown Box Brief:We have a reduced schedule for Halloween next Tuesday. Our last class... Read More

“ESPN”30 Minute EMOM:Minute 1 – 200 Meter RunMinute 2 – 4 Box Jump Overs (30/24) + 15 Meter Sled DragMinute 3 – 6 Bar Muscle-ups Recipe of the Week:We can’t wait for you to try this recipe! Try out this Coconut Curry Chicken & Sweet Potato recipe! Ingredients:1 ½ pounds boneless skinless chicken breasts (You... Read More

5 Rounds Not for Time:10 Dumbbell Bench Press10 Dumbbell Single Arm Bent Over Row (each side)10-20 GHD Sit-ups Box Brief:Bring A Friend Day is Thursday! We welcome back White Wong PT during this Thursday’s evening classes for free 15 minute injury screen sessions. Check them out either before or after class for some FREE PT... Read More

“Skyward”10 Rounds:30 Double Unders15/12 Calorie Row1 Snatch (heavy) Question of the Week:Would you rather have telekinesis (the ability to move things with your mind) or telepathy (the ability to read minds)? Box Brief:Bring A Friend Day is Thursday! We have a reduced schedule for Halloween next Tuesday. Our last class will be at 3:30pm so... Read More

Back Squat5 – 5 – 3 – 3 – 1 – 1 – 1“Fradder”5 Minute Ladder:2 Thrusters (95/65)2 Pull-ups4 Thrusters4 Pull-ups6 Thrusters6 Pull-upsEtc… Quote of the Week:“The only place where success comes before work is in the dictionary.”Vidal Sassoon Box Brief:Bring A Friend Day is Thursday! We have a reduced schedule for Halloween next Tuesday.... Read More