“Smog Check”Death by Kettlebell Swings (53/36) + Max Double Unders 2 Rounds: teams of 2Partner A – Hollow RocksPartner B – Weighted Planks (45/35) Meme of the Week:

Front SquatsBuild to a heavy double 5 Sets:10-15 Strict Ring Dips5-10 Strict Pull-ups Nutrition of the Week:This Thursday is Bring a Friend Day! It’s the perfect opportunity to introduce someone new to CrossFit. This Saturday is Veterans Day! To honor Chad Wilkinson and all of those who have served or are currently serving we will be doing... Read More

“Cleaner”20 Minute AMRAP: teams of 2Partner A – RunPartner B – Row Question of the Week:When should the Christmas Tree go up in your house? Box Brief:This Saturday is Veterans Day! To honor Chad Wilkinson and all of those who have served or are currently serving we will be doing the workout Chad. This will... Read More

“Filthy Fifty”For Time:50 Box Jumps (24/20)50 Jumping Pull-ups50 KBS (35/26)50 Walking Lunges50 Knees to Elbows50 Push Press (45/35)50 Sit-ups50 Wall Balls (20/14)50 Burpees50 Double Unders Quote of the Week:“The power of community to create health is far greater than any physician, clinic or hospital.”Mark Hyman Box Brief:This Thursday is Bring a Friend Day! It’s the... Read More

Back Rack Reverse Lunges4 x 10“Ten to Win”10 Minute AMRAP:6 Chest to Bar Pull-ups10 Push-ups14 Air Squats Recipe of the Week:You want a dinner that is healthy for you heart? Try out this Lemon and Garlic Baked Salmon recipe! Ingredients:2 cloves garlic ; minced6 tablespoons Light Olive Oil1 teaspoon dried basil1 teaspoon salt1 teaspoon ground... Read More

“Henny”6 Rounds:200 Meter Easy Jog400 Meter Fast Run100 Meter Walk Meme of the Week:

24 Minute EMOM:Minute 1 – 5 Bench PressMinute 2 – 5-8 Strict Toes to BarMinute 3 – 15/12 Calorie RowMinute 4 – Rest Nutrition of the Week:At this point, you have probably decided whether to go for a quick fat loss cycle or to stay in maintenance until after the holidays-if not, now is the... Read More

“Hallo-Wod”6 Minute AMRAP: teams of 210 Snatches (115/80)31 Air Squats 3-Minute Rest 6 Minute AMRAP: teams of 210 Shoulder to Overhead (155/105)31 Goblet Squats 3-Minute Rest 6 Minute AMRAP: teams of 210 Cleans (185/125)31 Wall Balls Box Brief:We have a reduced schedule for Halloween. Our last class will be at 3:30pm so we can all... Read More

“Sit, Climb, Run”50 – 40 – 30 – 20 – 10Sit-ups1 – 2 – 3 – 4 – 5Rope Climbs400 Meter Run After Each Set Quote of the Week:“No matter how slow you go, you are still lapping everybody on the couch.”Unknown Box Brief:We have a reduced schedule for Halloween next Tuesday. Our last class... Read More

“ESPN”30 Minute EMOM:Minute 1 – 200 Meter RunMinute 2 – 4 Box Jump Overs (30/24) + 15 Meter Sled DragMinute 3 – 6 Bar Muscle-ups Recipe of the Week:We can’t wait for you to try this recipe! Try out this Coconut Curry Chicken & Sweet Potato recipe! Ingredients:1 ½ pounds boneless skinless chicken breasts (You... Read More