5 Rounds Not for Time:3 Front Squats5 Negative Strict Toes to Bar:20 Bike Sprint Question of the Week:What your favorite type of cardio? Box Brief: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... Read More

“Fight Gone Bad”3 Rounds:1 Minute – Wall Balls (20/14)1 Minute – Sumo Deadlift High Pull (75/55)1 Minute – Box Jumps (20)1 Minute – Push Press (75/55)1 Minute – Row for Calories 1 Minute Rest Quote of the Week:Most people fail, not because of lack of desire, but, because of lack of commitment.”Vince Lombardi Box Brief:Meter... Read More

“Summit”For Time:5 Deadlifts (315/220)10 Bar Muscle-ups20 Burpees Over the Bar40 Wall Balls (20/14)5 Rope Climbs40 Wall Balls20 Burpees Over the Bar10 Bar Muscle-ups5 Deadlifts Recipe of the Week:Follow the video below for a different way to scramble you eggs for breakfast.

“AOL”5 Rounds:15/12 Calorie Row15 V-ups Core Accessory3 Rounds Not for Time:20 Meter Suitcase Carry (each side) Meme of the Week:

Every 90 Seconds for 9 Minutes:1 Hang Power Snatch + 1 Power Snatch-then-Every 90 Seconds for 9 Minutes:1 Power Snatch Nutrition of the Week:Building muscle Let’s talk about building muscle. What does it take and when can you expect results?Building muscle requires a calorie surplus and lifting heavy weights. Incorporating scheduled periods of a calorie... Read More

“First Floor”15 Minute AMRAP:50 Double Unders25-ft Overhead Walking Lunge, Arm 1 (50/35)25-ft Overhead Walking Lunge, Arm 2 (50/35) Question of the Week:Barbie or Oppenheimer?

“One to One”4, 4 Minute AMRAPs:15 Calorie Row10 Toes to Bar5 Power Cleans (165/115)4-Minute Rest Quote of the Week:We are what we repeatedly do. Excellence then is not an act but a habit.”Aristotele Box Brief:This Thursday is Bring a Friend Day!

10 Minute Clock:Freestanding Handstand Practice “Brainchild”14 Minute AMRAP:7 Strict Handstand Push-ups14 Dumbbell Box Step-ups (50/25) (24/20) Recipe of the Week:Let’s spice up your protein next week! Try out this Spicy Lamb Meatballs recipe. Ingredients:2lb ground lamb (or protein of choice)2 teaspoons cumin2 cloves garlic, minced1 teaspoon cinnamon3 tablespoons HarissaSubstitute: 1 tablespoon paprika + 4 tablespoons... Read More

“Triple Threat”30 Rounds: teams of 34 Shuttle Runs6 Double Kettlebell Swings (53/36)8 Box Jumps (24/20) Meme of the Week:

5 Rounds Not for Time:5 Bench Press5 Negative Pull-ups:30 Straight Leg L-Sit Nutrition of the Week:The Minimum Effective Dose-when it comes to nutrition.We talk often about the minimum effective dose when it comes to our fitness. As CrossFitters, we know that you can get an extremely effective workout done in time domains ranging from 2-20... Read More