“Jungle Book”4 Rounds: teams of 21000 Meter Row5 Rope Climbs Tomorrow’s Forecast:Push Press – Push Jerk – Kettlebell Swings Box Brief:Next Monday is the 4th of July! We’ll be reducing our schedule so everyone can enjoy a BBQ and fireworks with friends and family. Our class schedule for next Monday is as follows: 5:15am, 6:30am,... Read More

Snatch + Overhead Squat7 Sets:1 Snatch + 1 Overhead Squat “Kenobi”15 Minute AMRAP:400 Meter Run7 Power Snatches (115/80)7 Handstand Push-ups Tomorrow’s Forecast:Row – Rope Climbs Recovery of the Week:Have you stretched this week? Follow along with this video!

“Fire Truck”7 Minute Ladder:2 Burpees2 Shuttle Runs4 Sit-ups4 Burpees4 Shuttle Runs8 Sit-ups6 Burpees6 Shuttle Runs12 Sit-upsEtc…..Rest 5 Minutes 7 Minute Ladder:Pick up where you left off on the last 7-minute ladder Tomorrow’s Forecast:Overhead Squats – Snatch – Run – Handstand Push-upsQuestion of the Week:What is your favorite lift with a barbell? Box Brief:Next Monday is... Read More

Pause Back Squats8×2 “Fractured Fran”5 Rounds:9 Thrusters (95/65)9 Pulls-ups Tomorrow’s Forecast:Burpees – Shuttle Runs – Sit-ups Quote of the Week:“The key is in not spending time, but in investing it.”Stephen R. Covey. Box Brief:Bring A Friend Day is on Friday!  Next Monday is the 4th of July! We’ll be reducing our schedule so everyone can... Read More

Romanian Deadlift5×5 “Vecna”4 Rounds:6 Muscle-ups20 Meter Double KB Front Rack Lunge (53s/36s)20 Box Jumps (24/20) Recipe of the Week:Here is another great meal prep idea. Try out this Italian Turkey Skillet recipe! Ingredients:1 package (12 ounces) egg noodles2 tablespoons canola oil3/4 cup sliced fresh mushrooms1 medium onion, chopped1 celery rib, chopped1 small green pepper, chopped2... Read More

“Swiffer”20 Minute Clock – Every 2 Minutes5 Rounds:2 Clean and Jerks5 Rounds:1 Clean and Jerk Tomorrow’s Forecast:Romanian Deadlifts – Muscle-ups – Lunges – Box Jumps Meme of the Week:

“The Other Guys”25 Minute AMRAP: teams of 2600 Meter Run-then-3 Rounds:10 Burpees20 Sit-ups30 Dumbbell Snatch (50/35) Tomorrow’s Forecast:Clean & JerksRecovery of the Week:Time for our weekly yoga routine! Follow to video below for some much needed recovery!

Bench Press5×5 “Training Bra”6 Rounds:50 Double Unders15 Hand Release Push-ups Tomorrow’s Forecast:Run – Burpees – Sit-ups – DB Snatches Question of the Week:What is you favorite movie and why is it Top Gun: Maverick?

Front Squats5×5 “Battletoads”18 Minute AMRAP:6 Front Squats (155/105)12 Toes to Bar18 Calorie Row Tomorrow’s Forecast:Bench Press – Double Unders – Hand Release Push-ups Quote of the Week:“Unless you try to do something beyond what you have already mastered, you will never grow.”Ralph Waldo Emerson

Deadlift7×3“Vacation”5 Rounds: not for time10-20 GHD Sit-ups50 Meter Suitcase Carry Right Hand50 Meter Suitcase Carry Left Hand Recipe of the Week:This week we have another great meal prep recipe. Have a go at this Korean Inspired Ground Turkey Meal Prep. Ingredients:1 tablespoon olive oil¾ cup uncooked rice 2 cups cooked1 head broccoli chopped into floretsTurkey¾... Read More