Bench Press3 @ 70% of 1RM3 @ 80%3+ @ 90%“Swole”5 Rounds:10 Push Press (115/80):30 L-Sit Nutrition of the Week:We have less than 50 days until the new year. If you’ve been following along with these blog posts, you know we’ve been working on building healthy habits and you already have a head start on making... Read More

“Grunt Work”For Time:800 Meter Run3000/2100 lbs Clean800 Meter Run2000/1400 lbs Clean800 Meter Run1000/700 lbs Clean Question of the Week:What’s one thing you enjoy about living in Vegas? 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). Tuesday will... Read More

Back Squat3 @ 70% of 1RM3 @ 80%3+ @ 90% “House Stark”10 Rounds:10 Wall Balls (20/14)6 Knee to Elbows Quote of the Week:“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”Will Durant Box Brief:Tuesday will count as double for the November Attendance Challenge! This is in response to Apollo... Read More

Bench Press5 @ 65% of 1RM5 @ 75%5+ @ 85%“Zodiac”12 Minute AMRAP:12 Push-ups12 Hollow Rocks12 Hang Dumbbell Snatches (50/35) Recipe of the Week:Tired of meal prepping plain old chicken and rice? Give this Butter Chicken with Rice and Garlic Naan recipe a try! Ingredients:For the butter chicken2 tablespoons oil1 medium onion diced1 teaspoon fresh ginger... Read More

Every 90 Seconds for 21 MinutesHang Clean + Clean Box Brief:We have a limited schedule on Friday to celebrate Veteran’s Day. We will have 8:30 and 9:30 am classes as well as 2:30pm Teens, and 3:30pm classes. See you there! Meme of the Week:

“Halen”For Time: teams of 2100 Calorie Row100 Box Jump Overs (24/20)50 Toes to Bar50 Front Rack Kettlebell Lunges (53’s/36’s)50 Toes to Bar100 Box Jump Overs (24/20)100 Calorie Row Box Brief:We have a limited schedule on Friday to celebrate Veteran’s Day. We will have 8:30 and 9:30 am classes as well as 2:30pm Teens, and 3:30pm... Read More

“Devious”21 Minute Ladder:100 Meter Run10 Double Unders5 Sit-ups200 Meter Run20 Double Unders10 Sit-ups300 Meter Run30 Double Unders15 Sit-ups400 Meter Run40 Double Unders20 Sit-ups500 Meter Run50 Double Unders25 Sit-upsEtc… Question of the Week:What’s your favorite Hero WOD? Box Brief:We proudly present to you, the Great Attendance Challenge!It’s simple. We challenge you to attend 20 group classes... Read More

Back Squat5 @ 65% of 1RM5 @ 75%5+ @ 85% “What a Cluster”5 Rounds:5 Squat Clean Thrusters (135/95)10 Chest to Bar Pull-ups Quote of the Week:“You cannot find peace by avoiding life.”Michael Cunningham Box Brief:We have a limited schedule on Friday to celebrate Veteran’s Day. We will have 8:30 and 9:30 am classes as well... Read More

Back Squat5 @ 40% of 1RM5 @ 50%5 @ 60% “Escape Artist”3 Rounds:15 Handstand Push-ups10 Kettlebell Box Step Overs (24/20) (53’s/36’s)5 Devil’s Press (50’s/35’s) Recipe of the Week:If you’ve never had a meal with sun dried tomatoes you’re missing out! Try this Sun Dried Tomato Chicken Pasta recipe! Ingredients:8 ounces penne pasta4-ounce jar sundried tomatoes... Read More

“Jamboree”20 Minute AMRAP: teams of 310 Weighted Sit-ups (20/14)5 Shuttle Runs10 Box Jumps (24/20) Meme of the Week: