“Holleyman”30 Rounds:5 Wall Balls (20/14)3 Handstand Push-ups1 Power Clean (225/155) Question of the Week:How do you celebrate Independence Day? Box Brief:To celebrate Independence Day, we will have a normal schedule until our last class of the day at 3:30pm.

“Bubba”18 Minute AMRAP:600 Meter Run20 V-ups1 Legless Rope Climb Box Brief:To celebrate Independence Day, we will have a normal schedule until our last class of the day at 3:30pm. Quote of the Week:“The only disability in life is a bad attitude.”Scott Hamilton

“Lightweight”5 Rounds:400 Meter Run15 Handstand Push-ups15 Toes to Bar Recipe of the Week:We love a good one pan dinner! Give this One Pan Italian Sausage and Veggies recipe! Ingredients:2 large carrots (~1 and 1/2 cups; 186g)2 small red potatoes (~2 cups; 285g)1 small-medium zucchini (~2 cups; 264g)2 red peppers (~2 cups; 248g)1 head broccoli (~1... Read More

“Titan”For Time: teams of 2200 Double Unders-then-10 Rounds:20 Kettlebell Swings (72/53)2 Rope Climbs-then-60 Calorie Row Meme of the Week:

Front Squat5 x 5After each set complete 8-10 strict pull-ups. Nutrition of the Week:Checking in from last week’s challenge! Did you track your intake or at least pay closer attention to what you were eating? What did you learn? Were you able to spread your food out throughout the day and keep your day-to-day intake... Read More

“Fight Me”3 Rounds:1 Minute – Shuttle Runs1 Minute – Alternating Dumbbell Snatches (50/35)1 Minute – Bike for Calories1 Minute – Weighted Sit-ups (50/35)1 Minute – Strict Burpees1 Minute – Rest Question of the Week:If you could have dinner with anyone, dead or alive, who would it be?

Power CleanBuild to 3 heavy touch and go reps“Palpatine”7 Minute Ladder:2 Power Cleans (135/95)10 Box Jump Overs (24/20)4 Power Cleans10 Box Jump Overs6 Power Cleans10 Box Jump OversEtc… Quote of the Week:“Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.”Earl Nightingale

“Insidious”7 Minute AMRAP:15 Calorie Row5 Wall Walks 3-Minute Rest 7 Minute AMRAP:15 Burpees5 Deadlifts (275/195) Recipe of the Week:This is one of our absolutely favorite recipes! Give it a shot for something new.

“AC”6 Rounds:200 Meter Easy Run400 Meter Fast Run100 Meter Walk Meme of the Week:

Every 90 Seconds for 21 MinutesPower Clean + Squat Clean OR Back SquatBuild to heavy Bench PressBuild to heavy DeadliftBuild to heavy Nutrition of the Week:The Cycle of Overeating and RestrictingLet’s say you overdid things a bit last weekend. It was Father’s Day, the Knights won the cup-you celebrated hard! Naturally on Monday, you plan... Read More