“Cindy”20 Minute AMRAP:5 Pull-ups10 Push-ups15 Air Squats Recipe of the Week:Here is a great slow cook recipe! Give it a shot in the near future!

“Ontario”20 Minute AMRAP: teams of 312/9 Calorie Row7 Power Cleans (155/105)1 Rope Climb Meme of the Week:

6 Sets:3 Deadlifts (heavy)5 Tall Box Jumps10/8 Calorie SprintRest 3 Minutes between sets Christmas Schedule:Saturday, December 23rd – 8:30 & 9:30Monday, December 25th – Christmas Day – Closed

5 Sets:2 Push Press + 2 Push Jerk “Run, Sit, Press”5 Rounds:200 Meter Run30 Sit-ups15 Shoulder to Overhead (115/85) Question of the Week:What’s a fun family traditional you have during the holidays? Box Brief:This Saturday’s workout will be the Annual 12 Days of Christmas WOD! Bring family and friends to join in on the fun.... Read More

Back Squat5 x 3 @ 75% with 3-4 second pause at the bottom “Days of Thunder”3 Rounds:50 Double Unders25 Kettlebell Swings (53/36)50 Foot Kettlebell Overhead Walking Lunge (53/36) (25 feet each side)90 Second Rest Christmas Schedule:Saturday, December 23rd – 8:30 & 9:30Monday, December 25th – Christmas Day – Closed Box Brief:Congrats to Lea for being... Read More

“Ronnie!”30 Rounds: teams of 21 Bar Muscle-up1 Deadlift (315/225)2 Handstand Push-ups-then-30 Rounds:1 Power Clean (225/155)3 Bar Facing Burpees5 V-UpsRecipe of the Week:This might be the most delicious recipe we’ve ever posted. Try out these Chicken Taquitos!

“Super Mario”20 Minute EMOM:Minute 1 – 13/10 Calorie BikeMinute 2 – 50 Double UndersMinute 3 – 8 Dumbbell Step-ups (24/20)(50/35)Minute 4 – :45 Plank Meme of the Week:

Bench Press6 x 2 @ 75-80% 3 Rounds:10 Barbell Skull Crushers8-10 Dumbbell Bicep Hammer Curls Box Brief:Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).

Front Squats4 x 1 @ 50X1 at 85% “Karen”For Time:150 Wall Balls Question of the Week:What is your favorite Christmas movie? Box Brief:Bring A Friend Day is on Thursday!  We only have one more week left in our Social Media Challenge. Remember, the gender who shares the least will have a torturous workout next on... Read More

Hang Clean + Split JerkSet 1-2 @75%Set 3-4 @80%Set 5-6 @85% “Autumn”24 – 18 – 12 – 6Calorie RowToes to Bar12 – 9 – 6 – 3Cleans (155/105) Quote of the Week:¨Exercise is king. Nutrition is queen. Put them together and you’ve got a kingdom.¨Jack LaLanne Box Brief:Bring A Friend Day is on Thursday! We... Read More