“Proving”For Time: teams of 25000/4000 Meter Row 3 Sets::30 Side Plank (each):30 Chinese Plank Meme of the Week:

Hang Squat SnatchBuild to a heavy single “Sauron”3 Rounds:10 Power Snatches (115/85)75 Double Unders Nutrition of the Week:But how much do I need to eat though….. I get this question a lot, and the answer is, it depends. When calculating macros (protein, fat, and carbs), or giving someone general guidelines (like building a better plate)... Read More

DeadliftBuild to a heavy single Strict PressBuild to a heavy single Question of the Week:Would you rather be able to breath underwater or be immune to fire?Box Brief:Come out to CrossFit Culmination this Saturday to support our 8+ teams competing at the Las Vegas Proving Grounds! See you there! Click here for event location and information. 

“Cindy Lou Who”22 Minute AMRAP:200 Meter Run5 Chest to Bar Pull-ups10 Dips15 Weighted Squats (53/36) Quote of the Week:“Learning never exhausts the mind.”Leonardo da Vinci Box Brief:Come out to CrossFit Culmination this Saturday to support our 8+ teams competing at the Las Vegas Proving Grounds! See you there! Click here for event location and information.

Deadlift5 @ 75% of 1RM3 @ 85%1+ @ 95% “Hard Work”For Time:400 Meter Run100 Meter Farmers Carry (72/53)800 Meter Run100 Meter Farmers Carry400 Meter Run Recipe of the Week:Talk about a colorful meal prep! Try out this Salmon and Asparagus in Garlic Lemon Butter Sauce recipe. Ingredients:1 medium salmon fillet, cut in 3 or 4... Read More

“Tag”20 Minute AMRAP: teams of 215/12 Calorie Row8 Handstand Push-ups1 Rope Climb Meme of the Week:

Hang Squat CleansBuild to a heavy single “Saruman”3 Rounds:10 Burpees Over the Bar10 Squat Cleans (155/105) 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).

Strict Press5 @ 75% of 1RM3 @ 85%1+ @ 95% “Rejects”3 Rounds:25 Push-ups30 Kettlebell Swings (53/36)35 Sit-ups40 Double Unders Question of the Week:If your wardrobe could only be one color, what would it be? 

“Hat Trick”3, 5 Minute AMRAPs:500/400 Meter Row30 Wall Balls (20/14)15 Pull-ups5-Minute Rest Box Brief:We have a limited afternoon schedule tomorrow. The last class will be 4:45pm. Quote of the Week:“The only time you fail is when you fall down and stay down.”Stephen Richards

Deadlift3 @ 70% of 1RM3 @ 80%3+ @ 90% “Ramp”1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10Push Jerks (135/95)Box Jumps (24/20) Recipe of the Week:This week we have a dish that won’t take a lot of effort but will take a little time. Try... Read More