Bench Press5 x 3 “Sledding”10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 – Ring Dips20 – 18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 – 2 – Sit-upsQuestion of the Week:What is your favorite holiday workout? Box... Read More

“EMOMma Mia”21 Minute EMOM:Minute 1 – 200 Meter RunMinute 2 – 5 Power Cleans + 10 Lunges (135/95)Minute 3 – 35 Double Unders + 5 Strict Pull-ups Quote of the Week:“Once you learn to quit, it becomes a habit.¨Vince Lombardi Jr Box Brief:Apollo Games Registration is Live!https://competitioncorner.net/events/11177 Welcome to the 12th annual Apollo Games! This... Read More

“Round Up”5 Rounds:400 Meter Run5 Squat Clean Thrusters (155/110) Recipe of the Week:This week’s meal looks delicious! Try out this Creamy Lemon & Dill Skillet recipe. Ingredients:4 (4 ounce) chicken cutlets½ teaspoon ground pepper, divided¼ teaspoon salt, divided1 tablespoon extra-virgin olive oil1 large shallot, finely chopped1 large clove garlic, minced½ cup low-sodium chicken broth½ cup... Read More

“Tabatman”8 Rounds (each) 20 Seconds On, 10 Seconds OffLungesDouble UndersHand Release Push-upsBike for CaloriesRing Rows Meme of the Week:

Dead Stop Deadlift5 x 5 3 Rounds:1:00 Kettlebell Front Rack MarchesNutrition of the Week:Goals are great, but let’s talk about systems. When you walk into your house, you probably have a spot you drop your keys, put your work bag away, etc. When it comes to laundry, you probably put it in a basket and... Read More

“Flair”21 Minute AMRAP: teams of 3Partner A – 500/400 Meter RowPartner B & C – AMRAP20 Burpees40 Alternating Dumbbell Snatches (50/35) Question of the Week:Would you rather discover the bottom of the ocean or space? Box Brief:Bring A Friend Day is on Thursday!

Floor Seated Dumbbell Press3 x 10“Vroom”21 – 15 – 9Push Jerk (115/85)Toes to Bar Quote of the Week:“If you think lifting is dangerous, try being weak. Being weak is dangerous.”Bret Contreras Box Brief:Bring A Friend Day is on Thursday! 

Meter Challenge.Who’s ready for a friendly competition? This Friday’s class workout we are having a Meter Challenge between Men and Women. The Women were the champions when we had a rowing challenge two years ago. Who will be victorious this time? The rules are simple. We will open our doors at 5am and close them... Read More

“Home Run”5 Rounds:10 Ring Dips10 Kettlebell Swings (53/36)15 Weighted Sit-ups (20/14) Rest 3-Minutes 5 Rounds:10 Push-ups10 Kettlebell Swings (53/36)15 Sit-ups Meme of the Week:

“Hot Potato”20 Minute AMRAP: teams of 2Partner A – 200 Meter Run Partner B – 3 Cleans (185/125) 6 Pull-ups 30 Double Unders Nutrition of the Week:It’s back to school time! At my house, that means we are focusing on adding in some more fruits and veggies to our diets. You gotta prep them though... Read More