Bench Press5 @ 40% of 1RM5 @ 50%5 @ 60% “Swing”4 Rounds:30 Kettlebell Swings (53/36)20 Ring Dips Nutrition of the Week:What happens if I overdo it? We just had our first holiday of the season and I have some clients saying things like-it was a really busy weekend, we had tons of events and somehow... Read More

“Lungs”For Time:2000 Meter Row200 Double Unders1 Mile Run Question of the Week:When is it okay to put Christmas decorations up? Box Brief:We proudly present to you, the Great Attendance Challenge!It’s simple. We challenge you to attend 20 group classes in November. Why? Because consistency matters. Unfortunately, going to the gym during holiday season can be... Read More

“Hallo-Wod”6 Minute AMRAP: teams of 210 Snatches (115/80)31 Air Squats3-Minute Rest 6 Minute AMRAP: teams of 210 Shoulder to Overhead (155/105)31 Goblet Squats (53/36)3-Minute Rest 6 Minute AMRAP: teams of 210 Cleans (185/125)31 Wall Balls (20/14) Quote of the Week:“Fear is forward. No one is afraid of yesterday.”Renata Adler Box Brief:We have a limited schedule... Read More

Bench Press5 @ 75% of 1RM3 @ 85%1+ @ 95% “Day-to-Day”3 Rounds:100 Meter Farmers Carry (53’s/36’s)15 Chest to Bar Pull-ups20 Dumbbell Push Press (35’s/25’s) Recipe of the Week:Nothing beats a quick and easy meal in a bowl. Try out this Korean Beef Bowl recipe! Ingredients:OR THE BEEF:1 pound lean ground beef I used 93% lean3... Read More

Every 90 Seconds For 21 Minutes:Hang Snatch + Snatch Meme of the Week:

“Stronger”5 Minute Clock:1000/800 Meter RowAMRAP Box Jump Overs (24/20)5-Minute Rest 5 Minute Clock:Burpees to 6″ Target5-Minute Rest 5 Minute Clock:1000/800 Meter RowAMRAP Wall Balls (20/14) Nutrition of the Week:Get movin’ This week’s focus is on our activity outside the gym-because let’s face it, although that hour is intense, it’s only one hour of our day.... Read More

Back Squat5 @ 75% of 1RM3 @ 85%1+ @ 95%“Fifth Element”5 Rounds:10 Overhead Lunges (135/95)50 Double Unders Question of the Week:Vampires or Werewolves?

“Forever 21”21 Minute EMOM:Minute 1 – 200 Meter RunMinute 2 – 15 Toes to BarMinute 3 – 6 Cleans (165/115) Quote of the Week:“You can, you should, and if you’re brave enough to start, you will.”Stephen King, Box Brief:November Attendance Challenge We proudly present to you, the Great Attendance Challenge!It’s simple. We challenge you to... Read More

Bench Press3 @ 70% of 1RM3 @ 80%3+ @ 90% “Bar Hopping”14 Minute AMRAP:2 Bar Muscle-ups40 Double Unders6 Deadlifts (255/175) Recipe of the Week:Looking for a high protein snack or breakfast? Try out this Bacon-Wrapped Jalapeño Poppers recipe!

“Pedigree”For Time: teams of 310,500 Meter RowAthletes switch every 250 meters. Meme of the Week: