“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 -OR- “Office Day”20 Minute EMOM:Minute 1 – :20 Second L-SitMinute 2 – 18/15 Calorie Row Meme of the Week:

“Mosquito Bite”5 Rounds:10 Burpees20 Double Unders8 Squat Snatch (75/55)20 Double Unders8 Strict Press (75/55)20 Double Unders Nutrition of the Week:Is it ok if I eat at night before bed?This question centers around the idea of TIME RESTRICTED FEEDING or TRF, and is TRF necessary or even beneficial for losing weight in people looking to reduce... Read More

Front Squat5 – 4 – 3 – 2 – 1 3 Rounds:1 Minute Plank1 Minute Side Plank1 Minute Side Plank Question of the Week:What’s the best sporting event to go to live? Box Brief:This Week’s Schedule:Thursday – Goat Day Friday – The Open workout will be programmed. All morning classes and open gym will run normally. All... Read More

“Open WOD 23.1”14 Minute AMRAP:60 Calorie Row50 Toes to Bar40 Wall Balls (20/14)30 Cleans (135/95)20 Ring Muscle-ups OR “Street Fighter”14 Minute AMRAP:12 Kettlebell Swings (72/53)10 Hand Release Push-ups8 Box Jumps (24/20 Romanian Deadlifts5 x 5 Quote of the Week:“The pessimist sees difficulty in every opportunity. The optimist sees opportunity in every difficulty.”Winston Churchill Box Brief:Thursday –... Read More

“Open Wod 23.1”14 Minute AMRAP:60 Calorie Row50 Toes to Bar40 Wall Balls (20/14)30 Cleans (135/95)20 Ring Muscle-ups Box Brief:The Open is upon us! CrossFit will release the first of 3 workouts for us to compete online with the worldwide CrossFit community. No matter what country, state, or the gym you belong to, we will all... Read More

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 -OR- “Lamancha”20 Minute AMRAP:200 Meter Run15 Burpees200 Meter Run20 Hollow Rocks Meme of the Week:

“Royal Rumble”20 Minute AMRAP: teams of 3Partner A – 250/200 Meter RowPartner B – Weighted Sit-ups (20/14)Partner C – Handstand Push-ups Nutrition of the Week:If I asked you what you had for lunch last Monday, would you know? Does it matter?It DOES matter if you are trying to make a change to your body composition.... Read More

“Creed”5 Rounds:3 Muscle-ups6 Power Cleans (185/135)150 Meter Run Question of the Week:What performer had the best Superbowl half time show? Box Brief:The Open is upon us! Starting next Thursday, CrossFit will release the first of 3 workouts for us to compete online with the worldwide CrossFit community. No matter what country, state, or the gym... Read More

Bench Press5 x 5 “Makonnen”7 Minute Ladder: (1, 2, 3, 4, 5, etc…)Wall Balls (20/14)Kettlebell Swings (53/36) Quote of the Week:“Don’t bother just to be better than your contemporaries or predecessors. Try to be better than yourself.” William Faulkner Box Brief:Thursday – Goat DayFriday – The Open workout will be programmed. All morning classes and... Read More

“Giza”For Time:50/45 Calorie Row40 Goblet Squats (53/36)30 Burpees20 Deadlifts (275/185)10 Bar Muscle-ups20 Deadlifts (275/185)30 Burpees40 Goblet Squats (53/36)50/45 Calorie Row Recipe of the Week:We love recipes that require very little work on our part. This Sheet Pan Salmon and Veggie recipe fits that criteria perfectly. Ingredients:2 pounds salmon cut into 4 – 8 oz filets1½... Read More