“Open WOD 24.1”For Time:21 dumbbell snatches, arm 121 lateral burpees over dumbbell21 dumbbell snatches, arm 221 lateral burpees over dumbbell15 dumbbell snatches, arm 115 lateral burpees over dumbbell15 dumbbell snatches, arm 215 lateral burpees over dumbbell9 dumbbell snatches, arm 19 lateral burpees over dumbbell9 dumbbell snatches, arm 29 lateral burpees over dumbbell Time cap: 15... Read More

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 -OR- “Lamancha”20 Minute AMRAP:200 Meter Run15 Burpees200 Meter Run20 Hollow Rocks Meme of the Week:

“Regal Rumble”20 Minute AMRAP: teams of 3Partner A – 250/200 Meter RowPartner B – Weighted Sit-ups (20/14)Partner C – Ring Dips Box Brief:Our scheduleThursday – Goat Day  Friday – The Open workout will be programmed. All morning classes and open gym will run normally. All night classes will be canceled to make way for Friday Night Lights. ... Read More

“Creed”5 Rounds:3 Muscle-ups6 Power Cleans (185/135)150 Meter Run Question of the Week:What is your favorite form of cardio?

Bench Press5 x 5 “Makonnen”7 Minute Ladder: (1, 2, 3, 4, 5, etc…)Wall Balls (20/14)Kettlebell Swings (53/36) Quote of the Week:“In any given moment we have two options: to step forward into growth or step back into safety.”Abraham Maslow Box Brief:Our scheduleThursday – Goat Day  Friday – The Open workout will be programmed. All morning classes and... Read More

“Open WOD 22.1”15 Minute AMRAP:3 Wall Walks12 Dumbbell Snatches (50/35)15 Box Jump Overs (24/20) Recipe of the Week:Check out the video below for a great meal prep recipe that you can make in bulk!

“Hearty Meal”3 Rounds: teams of 2250 Meter RowMax Push-ups250 Meter RowMax Ring Rows250 Meter RowMax V-Ups Meme of the Week:

Back Squat3 x 5 “February Crazies”8 Minute Ladder:Goblet Squats (5/20/15/20/25/etc.) (53/36)Shuttle Runs Box Brief:Bring A Friend Day is on Thursday.

“Lung Twister”20 Minute AMRAP:400 Meter Run2 Rounds:10 Burpees20 Sit-ups30 Double Unders Question of the Week:You have to choose one animal to defend you and your family from a zombie apocalypse, what animal would you choose? Box Brief:It’s that time of year again. The Open is upon us! That means for 4-weeks we will over analyze... Read More

12 Minute EMOM:Clean & Jerk “Old Trapper”10 – 8 – 6 – 4 – 2 Clean & Jerks (155/105)20 – 16 – 14 – 12 – 10Pull-ups Quote of the Week:“Go the extra mile. It’s never crowded.”Wayne Dyer Box Brief:Bring A Friend Day is on Thursday. Save the Date! Join us for our first ever... Read More