“Learner’s Permit”15 Minute AMRAP:5 Power Cleans (155/105)10 Toes to Bar15 Air Squats 3 Sets:Max Pull-up Negatives (3 seconds down) Recipe of the Week:Have you ever tried marry me chicken? The name speaks for itself, try it our for yourself this week. Ingredients:1.5 lb raw chicken breast, tenders or pieces1 tablespoon arrowroot powder1 teaspoon garlic powder1... Read More

“Bonfire”5 Rounds: teams of 41 Minute Row for Calories1 Minute Double Unders1 Minute Burpees1 Minute Rope Climbs1 Minute Rest Meme of the Week:

Tall JerksBuild to a heavy single Split JerkBuild to a heavy single “Runnin with Sasquatch”3 Rounds:400 Meter Run10 Push Jerk Box Brief:Bring A Friend Day is on Thursday!

Bulgarian Split Squats3 x 10 (each leg) “Street Sweeper”21 – 18 – 15 – 12 – 9Double Kettlebell Front Squats (53s/36s)Pull-ups Box Brief:Upcoming dates to save in your calendar: 12-Week Strength Program starts on 4/29. This will be for back squat, bench press, and deadlift.Lift Off and BBQ is on July 20th.Hell Week starts on... Read More

“BFFs”20 Minute AMRAP: teams of 2Partner A – 200 Meter RunPartner B – AMRAPSit-upsPush-upsBox Jumps (24/20) 3 Sets:Max Push-up Negatives (3 seconds down) Quote of the Week:“The best and most beautiful things in the world cannot be seen or even touched – they must be felt with the heart.”Helen Keller Box Brief:Starting Monday, our evening... Read More

2024 Quarterfinals WOD 1 4 Rounds:1 Minute – Snatches (135/85)1 Minute – Row for Calories1 Minute – Dumbbell Step-ups (50/35)(20)1-Minute RestRecipe of the Week:We love an easy meal prep! Give the video below a shot!

2024 Quarterfinals WOD 23 Rounds:50 Wall Balls (20/14)50 Lateral Burpee Box Jump-Overs (24/20) Meme of the Week:

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 -OR- “Mission Impossible”20 Minute EMOM:Even Minutes – 20/15 Calorie RowOdd Minutes – 200 Meter Run Box Brief:Quarterfinals is Coming! The top 25% of competitors will compete in a weekend competition on April 17th-22nd. Quarterfinals will consists of several workouts over the course of one... Read More

Snatch High Pull5 x 2 Muscle Snatch5 x 2 Power SnatchFind a heavy single. Box Brief:Starting Monday, April 22nd, our evening class schedule will be changing to 3:30, 4:30, 5:30, and 6:30pm.

“Cindy Lou Who”22 Minute AMRAP:200 Meter Run5 Chest to Bar Pull-ups10 Dips15 Weighted Squats (53/36) Box Brief:The top 25% of competitors will compete in a weekend competition on April 17th-22nd. Quarterfinals will consists of several workouts over the course of one weekend to determine who moves on to the next stage of competition. For most, if... Read More